Overview
The dumbbell skull crusher, also called the lying triceps extension, is a strength training exercise that focuses on the triceps by extending the elbows while lying on a flat bench. Unlike barbell variations, using dumbbells allows for a greater range of motion, reducing strain on the wrists and promoting muscle balance. It is a popular movement among lifters for improving arm size, definition, and pushing strength.
How to Perform the Dumbbell Skull Crusher
Step 1: Setup and Starting Position
- Lie flat on a bench with your feet planted firmly on the floor.
- Hold a dumbbell in each hand with an overhand grip, arms extended directly above your chest.
- Keep your elbows locked in place and avoid excessive shoulder movement.
Step 2: Execution
- Slowly lower the dumbbells toward your forehead by bending at the elbows.
- Keep your upper arms stationary, allowing only your forearms to move.
- Once the dumbbells are just above your forehead, pause briefly.
- Extend your arms back to the starting position, fully straightening your elbows.
- Repeat for 8 to 12 reps for 3 to 4 sets.
Tips for Proper Form
- Keep your elbows stable—avoid flaring them out.
- Lower the dumbbells in a controlled manner to prevent excessive strain.
- Use a comfortable weight to maintain good form throughout the movement.
- Avoid locking out your elbows at the top to reduce joint stress.
- Engage your core to keep your body stable on the bench.
Common Mistakes to Avoid
- Letting the elbows flare out—this reduces triceps activation.
- Using too much weight, leading to loss of control.
- Moving the shoulders excessively, taking tension away from the triceps.
- Lowering the dumbbells too quickly, risking injury.
- Not fully extending the arms, limiting the effectiveness of the movement.
Benefits of the Dumbbell Skull Crusher
Builds Triceps Strength and Size: Skull crushers effectively isolate the triceps, helping develop stronger and more defined arms. You can incorporate this exercise into your workouts to tighten flabby arms and tone your arm muscles.
Improves Lockout Strength: Strengthening the triceps enhances pressing power in movements like bench presses and overhead presses.
Enhances Muscle Symmetry: Using dumbbells instead of a barbell ensures each arm works independently, reducing muscle imbalances.
Versatile and Joint-Friendly: The neutral grip option with dumbbells reduces strain on the wrists and elbows, making it a joint-friendly exercise.
Great for Strength Training and Hypertrophy: This exercise is beneficial for both muscle growth (hypertrophy) and strength building, depending on reps and load.
Muscles Worked
