Dumbbell Skullcrusher

Category

Triceps

Difficulty

Beginner

Equipment

Dumbbells, Bench

Primary muscles

Triceps Brachii

Secondary muscles

Deltoids, Pectoralis Major

How to do it

1. Lie flat on a bench with your feet firmly on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other). Extend your arms straight up so the dumbbells are directly above your shoulders.
2. Keeping your upper arms stationary and your elbows pointed toward the ceiling, slowly bend at the elbows to lower the dumbbells toward the sides of your head.
3. Stop when the dumbbells reach roughly ear level, feeling a stretch in your triceps.
4. Extend your elbows to press the dumbbells back to the starting position, squeezing your triceps at the top. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arms perpendicular to the floor — only your forearms should move.
• Lower the dumbbells under control to protect your elbows; avoid bouncing at the bottom.
• Tuck your elbows slightly inward to keep tension on the triceps and reduce shoulder strain.