Strength

Dumbbell Skull Crusher

Try the Dumbbell Skull Crusher to target your triceps and improve upper body strength. The controlled lift and lowering of the weights towards your forehead gives this exercise its unique name and efficacy.
View all exercises
Dumbbell Skull Crusher instructions
Step-by-step instructions
1
Start by sitting on a flat bench and holding a dumbbell in each hand at shoulder width.
2
Lie down on your back and press the dumbbells over your chest.
3
Bend your elbows and lower the dumbbells towards your forehead. Keep your elbows in place without moving them side to side.
4
Push your hands back up to the starting position by straightening your elbows.
5
Remember to prevent the weights from touching each other and avoid letting your elbows flare out to the sides. Repeat for the desired number of repetitions.
Start by sitting on a flat bench and holding a dumbbell in each hand at shoulder width.
Lie down on your back and press the dumbbells over your chest.
Bend your elbows and lower the dumbbells towards your forehead. Keep your elbows in place without moving them side to side.
Push your hands back up to the starting position by straightening your elbows.
Remember to prevent the weights from touching each other and avoid letting your elbows flare out to the sides. Repeat for the desired number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Dumbbell Skull Crusher, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer