How to do the Dumbbell Skull Crusher
- Lie on your back on a bench, holding a dumbbell in each hand above your shoulders.
- Let your upper arms hang almost straight up, elbows pointing toward the ceiling.
- Bend your elbows to lower the dumbbells slowly beside your head.
- Straighten your arms back up to the starting position, feeling the triceps work.
Full technique — 7 steps
- Lie flat on a bench with feet planted and a dumbbell held above your shoulders in each hand.
- Use a neutral grip and set your upper arms nearly vertical with elbows pointing upward.
- Tighten your stomach and keep your shoulders quiet as the movement comes only from the elbows.
- Bend your elbows to lower the dumbbells beside your forehead or just behind your head.
- Stop when your forearms reach full comfortable flexion and your upper arms have stayed mostly in place.
- Extend your elbows to drive the dumbbells back to the start without letting them drift forward.
- Finish with the dumbbells directly over your shoulders and the triceps fully shortened.
Common mistakes
- Upper arms drifting backward excessively
- Turning it into a press
- Elbows flaring wide apart
- Cutting the bottom range short
Form cues
- Move only at elbows
- Keep upper arms still
- Lower beside the head
- Use a neutral grip
