Skull Crusher (Dumbbell): how to do it and muscles worked
The skull crusher (dumbbell) mainly works your triceps. You need dumbbells.
Muscles worked
Main
How to do the skull crusher (dumbbell)
- 1
Lie on a flat bench holding a dumbbell in each hand with palms facing each other. Extend your arms straight above your chest, elbows pointing to the ceiling.
- 2
Bend your elbows to lower the dumbbells toward the sides of your head. Straighten your arms to return, keeping your upper arms still the whole time.
- 3
Take about 3 seconds to lower and breathe out as you extend. Keep your wrists neutral and your lower back flat on the bench.
Form tip: Keep the dumbbells beside, not over, your face for safety, and do not let your elbows flare out to the sides.
Common questions
- Which muscles does the skull crusher (dumbbell) work?
- The skull crusher (dumbbell) mainly works your triceps.
- What equipment do I need for the skull crusher (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the skull crusher (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More triceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.