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elbow extension
Dumbbell Skull Crusher
Search GoogleDumbbell Skull Crusher is a beginner elbow extension exercise using dumbbells and flat bench. It primarily trains triceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- triceps
- Secondary
- forearms
- Equipment
- dumbbells, flat bench
- Mechanic
- isolation
Setup
- — Prepare the flat bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell skull crusher.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the upper arms steady while the dumbbells lower beside the head.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow extension.
- — Keep the upper arms steady while the dumbbells lower beside the head.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo dumbbell skull crusher
Regressions
- — Supported or reduced-range dumbbell skull crusher