Primary
Triceps
Secondary
Shoulders
Equipment
Resistance Band
Difficulty
Beginner
Type
Push
See how Resistance Band 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.
Band skull crushers replicate the lying tricep extension pattern using resistance bands for home or travel training. The ascending resistance curve means tension increases as you extend your elbows—the opposite of free weights where the movement gets easier at lockout. This makes the contraction portion especially challenging.
When to use it
Use for home workouts or travel training.
Who it's for
All levels training with resistance bands.
Anchor the band securely at floor level behind you and lie down holding the handles above your chest. Keep your upper arms perpendicular to the floor and lower your hands toward your forehead by bending only at the elbows. Press back up and squeeze at the top where band tension peaks.
Also targets: Shoulders
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Anchor band securely behind you at floor.
Lie on floor holding band handles overhead.
Start with arms extended toward ceiling.
Lower hands toward forehead by bending elbows.
Keep upper arms stationary during movement.
Extend elbows to return to start position.
Band provides increasing resistance through range.
Great for home workouts without equipment.
Keep elbows pointed toward ceiling.
Use band skull crushers when traveling, training at home, or for high-rep finishers after heavier free weight work. They provide excellent tricep stimulus with minimal equipment. Stack or use thicker bands to increase resistance as you get stronger.
Letting elbows flare out wide.
Letting your elbows drift away from the intended path during the Resistance Band 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.
Moving upper arms during the exercise.
During any pressing movement like the Resistance Band Skull Crusher, this mistake reduces how effectively your Triceps (long head) can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps (long head) driving the movement, something is off.
Using band with too much resistance.
Your foot position during the Resistance Band Skull Crusher determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
All levels training with resistance bands.
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 12-15 reps. Rest 45 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 Resistance Band Skull Crusher could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Resistance Band Skull Crusher
The Resistance Band Skull Crusher primarily targets the Triceps (long head), making it an effective exercise for triceps development. Secondary muscles worked during the Resistance Band Skull Crusher include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Our library labels Resistance Band Skull Crusher as beginner. 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 Resistance Band 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 Resistance Band Skull Crusher is a resistance band. 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 Resistance Band Skull Crusher include: Skull Crusher, Band Pushdown, Band Overhead Extension. These exercises target similar muscle groups as the Resistance Band Skull Crusher and can be used as substitutes based on your equipment availability, gym setup, or training preferences.