Dumbbell Skullcrusher
The dumbbell skullcrusher is a triceps isolation exercise performed lying on a bench. Lowering dumbbells toward the sides of the head while keeping the upper arms fixed places maximum tension on the triceps brachii.
How to do it
- Lie flat on a bench holding a dumbbell in each hand, arms extended straight above your chest.
- Keep your upper arms stationary and perpendicular to the floor.
- Slowly bend your elbows to lower the dumbbells toward the sides of your head.
- Pause just before the dumbbells touch your temples, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your upper arms completely still throughout the movement.
- Lower the dumbbells slowly toward the sides of your head.
- Breathe in as you bend your elbows and lower the weight.
- Press the dumbbells back up by straightening your arms completely.
Breathing: Inhale as you lower the dumbbells toward your head, and exhale steadily as you press them back up to the starting position.
Common mistakes
- Moving the upper arms back and forth shifts the work away from the triceps and onto the shoulders.
- Allowing the elbows to flare outward reduces tension on the targeted triceps muscles.
- Using momentum to swing the weights up makes the exercise less effective and strains the joints.
Muscles worked
Primary: triceps. Secondary: shoulders, forearms.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp discomfort in your elbows, ease off or choose a gentler pressing movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is it called a skullcrusher?
It gets its name from the traditional barbell version where the bar is lowered toward the forehead, though using dumbbells and aiming for the sides of the head is safer and more natural for the wrists.
Should I feel this in my elbows?
You should feel tension working the back of your upper arms, but if you experience sharp pain or discomfort in the elbow joint itself, lighten the weight or try a cable alternative.
How often can I do triceps exercises?
Two to three sessions per week with at least one rest day between workouts is plenty for most beginners to build strength safely.