Exercise guide · Triceps
Dumbbell Skull Crushers
Dumbbell skull crushers let each arm move independently on a flat bench. Keep upper arms steady and lower the weights toward your temples with controlled elbow bend.
- Targets: Triceps
- Equipment: Dumbbell
- Type: Isolation
Step by step
How to do the Dumbbell Skull Crushers
- Lie on a flat bench holding a dumbbell in each hand, palms facing each other, arms extended above your chest.
- Keep your upper arms angled slightly toward your head and locked in place.
- Lower the dumbbells by bending your elbows until you feel a triceps stretch near your temples or forehead.
- Press back up by extending your elbows until arms are straight above your shoulders.
- Move both arms together or alternate for variety while keeping shoulders pinned to the bench.
Form cues
- Upper arms stay fixed
- Neutral grip, wrists steady
- Lower slowly, strong press up
- Shoulders down on the bench
Common mistakes
- Letting elbows flare wide
- Dropping weights too fast to control
- Upper arms drifting toward feet
- Pressing the dumbbells like a bench press
Muscles worked
Primary
Triceps
Secondary
None significant
Safety: Start with a light weight to learn the movement path. Set dumbbells down carefully after the set.
Alternatives
Similar triceps exercises
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Cable Overhead Triceps ExtensionTriceps
Cable Single-Arm Triceps PushdownTriceps
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