Dumbbell Skullcrusher: How-to, Tips & More
The Dumbbell Skullcrusher is a beginner isolation exercise for your triceps. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Dumbbell Skullcrusher
- Lie on a bench with dumbbells over your chest, palms facing each other.
- Keep your upper arms still and bend your elbows.
- Lower the dumbbells beside your head.
- Straighten your arms to press them back up.
Dumbbell Skullcrusher tips
- Keep your elbows pointing at the ceiling.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Dumbbell Skullcrusher alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Frequently asked questions
What muscles does the Dumbbell Skullcrusher work?
The Dumbbell Skullcrusher mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Skullcrusher good for beginners?
Yes. The Dumbbell Skullcrusher is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Skullcrusher?
You need dumbbells and bench.
Add Dumbbell Skullcrusher to your program
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