How to do a Dumbbell Skullcrusher
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dumbbell Skullcrusher
Flat Bench
Dumbbells
Target muscles worked
Instructions for Proper Form
Dumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
- Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
- The bench should be in contact with your head, shoulders, and butt.
- Position the dumbbells over your shoulders, palms facing inward, and your elbows slightly bent.
- Keep your core braced as you lower the dumbbells overhead by flexing your elbows while keeping your upper arms vertical to the ground.
- Once the dumbbells have been lowered to just above your forehead, exhale to return the dumbbells back to the starting position.
Tips & FAQs
Does Dumbbell Skullcrusher work all 3 tricep heads?
Yes, dumbbell skull crushers work all three heads of the triceps: the long head, the lateral head, and the medial head. This exercise is effective in targeting the triceps muscle as a whole, with an emphasis on the long head due to the position of the arms and the angle of the movement. To ensure balanced development and optimal engagement of all three heads, it's important to maintain proper form and full range of motion throughout the exercise.
Which part of the skull do skullcrushers hit?
The term "skullcrusher" in the exercise does not refer to hitting or impacting any part of the head. Instead, it describes the motion of the exercise, where the dumbbells are brought down towards the forehead or "skull" and then extended back up, mimicking the action of "crushing" something over the head.
To clarify, the dumbbell skullcrusher targets the triceps muscles in the upper arms and not the head itself. It is crucial to perform the exercise with control to avoid any actual contact with the head and ensure safety.
Is Dumbbell Skullcrusher the same As Tricep Extension?
The dumbbell skullcrusher and tricep extension both target the triceps but are performed differently. The dumbbell skullcrusher is done lying on a bench, where you lower the dumbbells towards your forehead and then extend them back up, primarily emphasizing the long head of the triceps. In contrast, the tricep extension can be performed standing, sitting, or lying down. In this exercise, you raise the dumbbells or barbell overhead, lower them behind your head, and then extend back up, targeting all three heads of the triceps. Both exercises are effective for triceps development, but they use different angles and positions.
Common Form Mistakes
Limit Range of Motion at the Top
Make sure you’re keeping tension on your triceps at the top of the movement. Many lifters will lock out their arms with the weight directly over their elbow. This gives your triceps time to rest between reps. Limit your range of motion so there’s always tension on your triceps.
Elbow Drift
Don’t allow your elbows to move much during this exercise. A little movement is fine, but you want the weight to pivot around your elbow as much as possible. Try shifting your mindset from lowering the weight directly onto your forehead, to arcing around towards the top of your head.
Weight & 1 Rep Max Calculator
Average Dumbbell Skullcrusher standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps20lbs25lbs
- advanced8reps25lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Dumbbell Skullcrusher
1. Cable Tricep Pushdown
97.9 mSCORESWAPPED 18,389 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
- Beginner
- Triceps
- Rope Cable
2. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 18,386 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
3. Seated Tricep Press
97.4 mSCORESWAPPED 16,872 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
4. Skullcrusher
97.2 mSCORESWAPPED 12,645 TIMESSkullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.
- Beginner
- Triceps
- EZ Bar
- Flat Bench
5. Dumbbell Kickbacks
93.7 mSCORESWAPPED 11,867 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
6. Bench Dip
93.8 mSCORESWAPPED 10,421 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
- Beginner
- Triceps
- Flat Bench
7. Machine Tricep Dip
92.9 mSCORESWAPPED 8,715 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
- Beginner
- Triceps
- Tricep Dip Machine
8. Machine Tricep Extension
90.2 mSCORESWAPPED 8,388 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.
- Beginner
- Triceps
- Triceps Extension Machine
9. Dip
93.9 mSCORESWAPPED 7,307 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
- Beginner
- Triceps
- Dip (Parallel) Bar
10. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 6,369 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.