Dumbbell Skull Crushers

Dumbbell Skull Crushers is an effective isolation exercise that targets the triceps . This exercise helps build muscle strength and definition in the upper arms and is a popular choice among those who want stronger and more toned triceps. By using dumbbells instead of a barbell, freedom of movement is increased, making the exercise gentler on the elbow joints.

Proper Execution of Dumbbell Skull Crushers

Follow these steps to perform the exercise correctly:

  1. Lie on a flat bench with your feet flat on the floor and your back in a neutral position.
  2. Hold a dumbbell in each hand with palms facing each other (neutral grip).
  3. Extend your arms straight up above your chest, but keep your elbows slightly bent to avoid locking.
  4. Slowly bend the elbows and lower the dumbbells toward the forehead while keeping the upper arms stable.
  5. Stop the movement when the dumbbells are close to the forehead, then press the weights back up to the starting position by extending the elbows.

Perform the movement slowly and controlled to maximize muscle activation and avoid strain on the elbows.

Common Mistakes to Avoid

Avoid these typical mistakes to ensure proper form and reduce the risk of injury:

  • Excessive Elbow Movement: Keep the upper arms stable throughout the exercise to effectively isolate the triceps.
  • For fast movements: Lower the weights slowly and controlled to reduce the risk of injury and maximize muscle activation.
  • Back sway: Keep your core engaged and your back flat against the bench to prevent lower back pain.

Modifications and Variations

Adapt Dumbbell Skull Crushers to your level and goals:

  • Beginners: Use lighter weights and focus on technique to avoid overloading the elbows.
  • Advanced: Try performing the exercise on an incline bench to vary the load on the triceps.
  • With a barbell: Use an EZ-curl bar as a variation to reduce stress on the wrists.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions . Adjust the weight so you can perform the exercise with proper form without losing control.

Breathing

Inhale as you lower the dumbbells towards your forehead and exhale as you press the weights back to the starting position. Controlled breathing helps maintain stability and power.

Video Demonstration

Watch this video for a visual guide to properly performing Dumbbell Skull Crushers:

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