How to do the Barbell Skull Crusher
- Lie on a bench, feet flat, and hold a barbell above your shoulders.
- Bend your elbows, lowering the bar in a curve towards your forehead.
- Straighten your arms fully to return the barbell to the starting position.
- Keep your upper arms fixed in place throughout the movement.
- Repeat this motion to complete another repetition.
Full technique — 7 steps
- Lie on a flat bench with feet planted and hold the barbell above your shoulders.
- Use a shoulder-width overhand grip and straighten your arms without letting elbows drift wide.
- Set your upper arms slightly back from vertical to keep tension on the triceps.
- Bend your elbows and lower the bar in an arc toward your forehead or just behind it.
- Stop when your elbows reach a deep bend and the bar is close without touching.
- Extend your elbows to drive the bar back to the start position over your shoulders.
- Finish with the elbows straight and upper arms still mostly fixed in place.
Common mistakes
- Elbows flaring out wide
- Turning it into a pullover
- Dropping bar straight onto forehead
- Letting upper arms drift backward
- Using excessive body momentum
Form cues
- Move only at elbows
- Keep wrists straight
- Upper arms stay quiet
- Lower behind forehead if needed
