Dumbbell Skull Crusher
Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
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The Dumbbell Skull Crusher is a isolation pushing movement that primarily targets your triceps. Use as a primary tricep mass builder targeting the long head.
Everything You Need to Know About the Dumbbell Skull Crusher
The Dumbbell Skull Crusher is a intermediate difficulty exercise that targets your Triceps (long head emphasis). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a primary tricep mass builder targeting the long head. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting individual arm tricep development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Dumbbell Skull Crusher
Primary
Secondary
Stabilizers
Dumbbell Skull Crusher form guide
- 1
Lie on a flat bench holding dumbbells with arms extended overhead.
- 2
Position the dumbbells with a neutral grip facing each other.
- 3
Lower the dumbbells toward your forehead by bending elbows.
- 4
Keep your upper arms stationary pointing toward the ceiling.
- 5
Extend your elbows to press the dumbbells back up.
- 6
Squeeze your triceps at the top of the movement.
What are the best tips for the Dumbbell Skull Crusher?
Keep upper arms perpendicular to the floor throughout.
Lower dumbbells beside your head rather than to your forehead.
Control the descent to maximize time under tension.
Focus on keeping your elbows from flaring outward.
What are common Dumbbell Skull Crusher mistakes to avoid?
Letting upper arms drift back during the movement.
A compromised back position during the Dumbbell Skull Crusher puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Flaring elbows out wide instead of keeping them in.
Letting your elbows drift wide during the Dumbbell Skull Crusher shifts load onto your shoulder joint instead of your Triceps (long head emphasis). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using momentum rather than controlled movement.
Bouncing or using momentum during the Dumbbell Skull Crusher takes work away from your Triceps (long head emphasis) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Lowering the weight too fast without control.
Rushing through the Dumbbell Skull Crusher reduces the time your Triceps (long head emphasis) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Dumbbell Skull Crusher right for you?
Intermediate lifters wanting individual arm tricep development.
How to Program the Dumbbell Skull Crusher
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60-90 seconds.
What are good alternatives to the Dumbbell Skull Crusher?
Skull Crusher
Lying Tricep Extension
Overhead Tricep Extension
Other Variations
- Incline Dumbbell Skull Crusher
- Decline Dumbbell Skull Crusher
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Dumbbell Skull Crusher — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use controlled movement to protect elbow joints.
- Start with lighter weight to master the movement pattern.