Isolation · Intermediate
Dumbbell Skull Crusher
Isolation isolation exercise using dumbbell, bench.
- Movement pattern
- Isolation
- Difficulty
- Intermediate
- Equipment
- Dumbbell, Bench
- Mechanics
- Isolation
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Dumbbell Skull Crusher
Setup
Lie on a bench (decline is more effective for this exercise), dumbbells held straight above your chest, elbows pointing at the ceiling.
Lower the dumbbells toward your forehead/temples by bending your elbows, keeping your upper arms still and vertical.
Extend your elbows back to full lockout -- this is a long-head-emphasis triceps exercise, occupying the deepest stretch position of the movement.
Keep your elbows from flaring out as you lower and press.
Common mistakes
Letting the upper arms swing back toward your head instead of staying fixed and vertical throughout the movement.
Using a flat bench when a decline setup is available -- the decline angle is the more effective version of this exercise per your own notes.
Muscles worked
Secondary
None listed in the graphHow the knowledge graph models this movement
Elbow extension