The dumbbell skull crusher is a lying triceps extension with a dumbbell in each hand — easier on the elbows than a straight bar.
1Starting positionStart2End positionFinish
Setup
Lie on a bench with the dumbbells over your chest, palms facing each other. Tilt your arms slightly back toward your head. Lower the dumbbells beside your ears by bending only at the elbows.
Execution
Lie on a bench with a dumbbell in each hand above your chest, palms facing in — starting position.
Inhale, keep your shoulders still, and lower the dumbbells toward your ears.
Exhale and extend your arms back up with your triceps.
Common mistakes
Flaring your elbows — keep them pointing at the ceiling, shoulder-width apart.
Moving your upper arms and turning it into a press — the upper arm stays still, only the elbow bends.
Dropping the dumbbells toward your head — lower slowly, past your ears.
Going heavier than you can control at the bottom — this exercise doesn't forgive jerks.
Alternatives
Equipment taken or the movement doesn't suit you — try EZ-Bar Skull Crusher, Overhead Cable Triceps Extension, Standing Overhead Dumbbell Extension. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
