Dumbbell Skull Crushers

Dumbbell Skull Crushers is an effective isolation exercise that targets the triceps , the muscles on the back of the upper arm. This exercise is ideal for building strength and definition in the triceps, which are essential for pressing exercises such as the bench press and military press. Dumbbell Skull Crushers also provide the opportunity to work with each arm individually, which can help correct imbalances in strength between the arms.

Correct Form and Technique

How to perform Dumbbell Skull Crushers correctly:

  1. Starting position: Lie flat on a bench with your feet planted on the floor. Hold a dumbbell in each hand and extend your arms straight up with your palms facing each other.
  2. Lowering: Bend your elbows slowly and control the movement as you lower the dumbbells down towards your forehead. Keep the upper arms stationary, and focus on the movement happening in the elbows.
  3. Back to start: Press the dumbbells back up to the starting position by extending the elbows, being careful not to lock the elbows all the way out at the top.

Watch this video for a demonstration:

Common Errors

To get the most out of Dumbbell Skull Crushers and avoid injury, avoid these common mistakes:

  • Too heavy weight: Avoid using too heavy dumbbells. Too heavy a load can lead to poor technique and an increased risk of elbow injuries.
  • Moving the upper arms: Keep the upper arms stationary throughout the exercise. The movement should come from the elbows, not the shoulders.
  • Locking the elbows: Avoid locking the elbows all the way out at the top to keep tension in the triceps.

Modifications and Variations

Here are some ways you can vary or customize the Dumbbell Skull Crushers :

  • One-arm skull crushers: Perform the exercise with one arm at a time to isolate each triceps and correct any strength imbalances.
  • EZ-bar skull crushers: Use an EZ-bar instead of dumbbells for a slightly different angle of the wrists and a firm grip.
  • Skull crushers with bench decline: Perform the exercise on a decline bench to put extra pressure on the triceps through a different angle.

Repetitions and Sets

Recommended reps and sets for Dumbbell Skull Crushers based on your fitness level:

  • Beginners: Start with 3 sets of 10-12 repetitions with light dumbbells.
  • Intermediate: Perform 4 sets of 12-15 repetitions with moderate weight.
  • Advanced: Complete 4-5 sets of 8-10 repetitions with heavier dumbbells for maximum muscle growth and strength.

Breathing technique

Proper breathing technique is essential to maintaining control during Dumbbell Skull Crushers :

  • Inhale: Inhale as you lower the dumbbells towards your forehead.
  • Exhale: Exhale as you press the dumbbells back to the starting position.
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