Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
See how Dumbbell Skull Crusher could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Dumbbell skull crushers offer independent arm training and natural wrist positioning compared to barbell versions. Each arm works separately, preventing your stronger side from compensating for the weaker. The neutral grip position is often more comfortable for the elbows than a pronated barbell grip.
When to use it
Use as a primary tricep mass builder targeting the long head.
Who it's for
Intermediate lifters wanting individual arm tricep development.
Hold dumbbells with palms facing each other above your chest, arms extended. Lower them beside your ears—not your forehead—by bending only at the elbows. Keep your upper arms perpendicular to the floor throughout. Press back up by straightening your elbows, squeezing triceps at the top.
Also targets: Shoulders
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Lie on a flat bench holding dumbbells with arms extended overhead.
Position the dumbbells with a neutral grip facing each other.
Lower the dumbbells toward your forehead by bending elbows.
Keep your upper arms stationary pointing toward the ceiling.
Extend your elbows to press the dumbbells back up.
Squeeze your triceps at the top of the movement.
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.
Use dumbbell skull crushers when you have arm imbalances to correct, or when barbell versions aggravate your elbows. They work well as your primary lying tricep extension, alternated with EZ bar versions. Program for 8-12 reps with controlled tempo.
Letting upper arms drift back during the movement.
Changing your back position during the Dumbbell Skull Crusher can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Flaring elbows out wide instead of keeping them in.
Letting your elbows drift away from the intended path during the Dumbbell Skull Crusher can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using momentum rather than controlled movement.
Bouncing or using momentum during the Dumbbell Skull Crusher makes the movement harder to control and can shift work away from your Triceps (long head emphasis). Use a load you can move smoothly through the intended range.
Lowering the weight too fast without control.
Rushing through the Dumbbell Skull Crusher makes it easier to lose position and harder to keep tension on your Triceps (long head emphasis). Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters wanting individual arm tricep development.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Dumbbell Skull Crusher could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Dumbbell Skull Crusher
The Dumbbell Skull Crusher primarily targets the Triceps (long head emphasis), making it an effective exercise for triceps development. Secondary muscles worked during the Dumbbell Skull Crusher include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Core.
Our library labels Dumbbell Skull Crusher as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Dumbbell Skull Crusher. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Dumbbell Skull Crusher is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Dumbbell Skull Crusher include: Skull Crusher, Lying Tricep Extension, Overhead Tricep Extension. These exercises target similar muscle groups as the Dumbbell Skull Crusher and can be used as substitutes based on your equipment availability, gym setup, or training preferences.