Skull Crushers (Ez Bar)
Skull crushers with an ez bar are a barbell exercise targeting the triceps. Performed lying on a bench, the movement isolates the triceps by flexing and extending the elbow, building size and strength in the back of the upper arm.
How to do it
- Lie flat on a bench and hold an ez curl bar with an overhand grip, arms extended directly above your chest.
- Keeping your upper arms vertical and elbows pointing toward the ceiling, slowly lower the bar toward your forehead.
- Pause just above your forehead, then extend your arms back to the starting position by contracting your triceps.
- Keep your elbows tucked and avoid flaring them outward throughout the movement.
- Repeat for the desired number of repetitions.
Form cues
- Keep your upper arms completely vertical throughout the movement.
- Lower the ez bar slowly toward your forehead with control.
- Tuck your elbows inward so they do not flare out to the sides.
- Extend your arms fully by contracting your triceps at the top.
Breathing: Inhale as you slowly lower the bar toward your forehead, and exhale as you press the weight back up to the starting position.
Common mistakes
- Flaring the elbows outward causes the shoulders to take over and reduces triceps engagement.
- Moving the upper arms back and forth uses momentum instead of strictly isolating the elbow joint.
- Lowering the bar too quickly near the face increases the risk of losing control and hitting your forehead.
Muscles worked
Primary: triceps. Secondary: shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp elbow discomfort, ease off and choose a gentler triceps movement.
- If you have persistent elbow sensitivity, check with a professional before loading this exercise.
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 skull crusher?
It gets its traditional name from the movement of lowering a barbell toward the forehead, though you should always keep movements controlled and avoid actually hitting your head.
How can I protect my elbows during this exercise?
Keep your upper arms steady, use a comfortable weight, and warm up thoroughly with lighter sets before adding heavier loads.
What if I feel this in my shoulders instead of my triceps?
Check your elbow position. If your upper arms drift backward toward your head, your shoulders start helping. Keep them pointing straight up toward the ceiling.