Are dumbbells better than a barbell for skullcrushers?

Dumbbells allow for a more natural range of motion and can be easier on the wrists and elbows compared to a fixed bar. They also help identify and correct strength imbalances between your left and right arms.

Where should the dumbbells actually stop during the descent?

You should lower the weights until they are roughly level with your ears or just past your forehead. This ensures a deep stretch in the triceps without putting excessive strain on the elbow joint.

Will this exercise hurt my elbows?

Skullcrushers are safe for healthy joints, but they can aggravate existing tendonitis if performed with poor form or excessive weight. Focus on a controlled tempo and a thorough warm-up to minimize joint stress.

How to Do Dumbbell Skullcrushers: Form and Benefits

Master the dumbbell skullcrusher with our expert guide. Learn proper form, avoid common mistakes, and build stronger triceps with this isolation move.

How to Perform

Lie flat on a bench with your feet firmly planted on the floor and hold a dumbbell in each hand.
Extend your arms directly over your chest with a neutral grip so your palms are facing each other.
Lower the weights slowly by bending only at the elbows until the dumbbells are positioned on either side of your head.
Keep your upper arms vertical and stationary throughout the entire range of motion to ensure tension remains on the triceps.
Contract your triceps to reverse the movement and return the dumbbells to the starting position.
Lock out your elbows briefly at the top of the movement before beginning the next repetition.

Common Mistakes

Flaring the elbows out to the side rather than keeping them tucked
Allowing the upper arms to swing forward and back during the set
Lowering the weights too quickly which risks hitting the head or losing control
Using a weight that is too heavy to maintain a full range of motion

Muscles Worked

Primary movers

Triceps

Stabilizers

Forearms
Anterior Deltoids

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms