Skullcrusher (Dumbbell)

An isolation exercise where you lie on a bench and lower dumbbells behind your head to target the triceps with controlled movement.

Instructions

1. Lie flat on a bench with dumbbells held above your chest, arms fully extended.
2. Keep your elbows stationary and bent at approximately 90 degrees to your torso.
3. Lower the dumbbells in a controlled arc behind your head until forearms approach your biceps.
4. Ensure dumbbells do not touch each other during the descent.
5. Stop just before the dumbbells reach your forehead or behind your head.
6. Drive the dumbbells back to the starting position by extending your elbows.
7. Maintain constant tension on the triceps throughout the movement.
8. Repeat for the desired number of repetitions.

Tips

• Keep your upper arms perpendicular to the floor and elbows fixed—only move at the elbow joint
• Use a controlled tempo to maximize time under tension in the triceps
• Do not allow your elbows to flare out; keep them directly above your torso
• Choose a weight that allows strict form without momentum
• Breathe in during the descent and exhale during the press
• For safety, perform this exercise with a weight you can control fully