Arms
Skull Crushers
A lying triceps move: you bend only your elbows to lower the dumbbells beside your head, then straighten your arms. It works the back of your arms without your chest or shoulders helping.
- Works
- Triceps, forearms
- Equipment
- A pair of dumbbells and a bench or the floor
- Load
- Light to medium
How to do it
- 1Lie on your back on a bench or the floor, knees bent. Hold the dumbbells straight up over your chest, palms facing in.
- 2Keep your upper arms still and bend your elbows to lower the dumbbells beside your head.
- 3Stop when the dumbbells are next to your ears.
- 4Straighten your arms to press them back up, squeezing your triceps at the top.
Cues
- Upper arms stay vertical. Only your elbows bend.
- Take 3 seconds on the way down.
- Elbows point at the ceiling, shoulder width apart.
Common mistakes
- Elbows drifting toward your head. That turns it into a pullover. Keep your upper arms pointing at the ceiling.
- Elbows flaring out. Keep them shoulder width apart and pointing up.
- Lowering too fast. These come down toward your head, so control them all the way.
Easier
Go lighter, or shorten the range and stop halfway down.
Harder
Pause for 1 second at the bottom before you press up.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Can you do skull crushers on the floor?
Yes. Lie on your back with your knees bent and lower the dumbbells beside your head. The floor works just as well as a bench, which makes it an easy one to do at home.
