Dumbbell Skull Crushers
Lying dumbbell triceps extension with neutral grip — easier on the wrists and shoulders than barbell skull crushers.
Level: Beginner
Primary: Triceps
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Dumbbell
Sports: Basketball Football
Target muscles
The triceps brachii drives elbow extension — all three heads contribute, with the long head loaded through its stretched position thanks to the shoulder flexion. The forearms grip the dumbbells. The chest and shoulders are minimally active when the form is honest. The independent dumbbell paths and neutral grip make this version friendlier to the wrists and shoulders than a barbell skull crusher.
How to perform
Setup
Lie flat on a bench holding a dumbbell in each hand with arms extended over the chest, palms facing each other (neutral grip). Trunk braced. Feet planted.
Execution
Bend the elbows only — the upper arms stay roughly perpendicular to the floor — to lower the dumbbells toward the temples. Pause briefly at the bottom. Extend the elbows to press the dumbbells back to the starting position. The upper arms shouldn't waver forward and back; if they do, the chest and shoulders are stealing work from the triceps.
Common mistakes
- Letting the upper arms travel forward and back. Lock them in the starting position.
- Flaring the elbows out. Keep them pointed at the ceiling.
- Going too heavy. The elbow joint takes a beating; honest 8-12 rep loads.
- Bouncing at the bottom. Pause briefly.
- Lifting the head off the bench.
Progressions and regressions
Regress to single-arm dumbbell triceps extensions until the strict pattern is dialed. To progress, work pause skull crushers (3-second pause at the bottom), or chain with close-grip dumbbell press for a triceps superset.
Programming notes
Accessory triceps work after the main pressing. 3-4 sets of 8-12 reps. Two times a week. The dumbbell version is friendlier to elbows than the barbell over time.
