Triceps exercise
Dumbbell Skullcrusher
Elbow extension for triceps with a stable arm. Dumbbells let you adjust the movement of each arm.
- Primary muscleTriceps
- EquipmentDumbbells
- TypeIsolation
- LevelIntermediate
- Triceps
- Dumbbells
How to do the Dumbbell Skullcrusher
4 steps, in the order you do them.
- Lie on a flat bench with a dumbbell in each hand and your palms facing each other.
- Bend your elbows and lower the dumbbells to the sides of your head, without moving your upper arms.
- Keep your elbows pointing at the ceiling, without letting them flare out.
- Extend your elbows to return to the top without clanking the dumbbells together.
Muscles worked
Common Dumbbell Skullcrusher mistakes
What goes wrong most often when you do the Dumbbell Skullcrusher, and how to fix it.
The dumbbells clash with each other or with your head.
Use a neutral grip, palms facing each other, and lower each dumbbell to a side of your head.
Each arm lowers at a different speed and your elbows drift apart.
Lower both dumbbells together and keep your elbows shoulder-width apart, pointing up.
Your upper arms move and the exercise turns into a pullover.
Keep your upper arms fixed, tilted slightly back, and bend only at the elbows.
Alternatives to the Dumbbell Skullcrusher
They work the triceps with other equipment, including options for training at home.
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More triceps exercises
EZ Bar Overhead Tricep ExtensionTriceps · EZ bar
Cable Triceps KickbackTriceps · Cable machine
Floor Tricep ExtensionTriceps · Bodyweight
Cable SkullcrusherTriceps · Cable machine and bench
Frequently asked questions
What muscles does the Dumbbell Skullcrusher work?
The Dumbbell Skullcrusher works mainly the triceps.