Triceps
Cable Skull Crusher
The Cable Skull Crusher is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 38%, triceps (lateral head) 28% and triceps (medial head) 22%.
Also known as: cable skull crusher (bar)
How to do it
- Set a pulley at its lowest position, clip on a straight bar and place a flat bench lengthwise with the head end toward the machine.
- Grip the bar palms facing your feet at shoulder-width and lie back with your arms straight above your forehead.
- Bend the elbows to lower the bar toward the top of your head, upper arms fixed.
- Go down until the elbows are fully bent.
- Straighten the elbows to bring the bar back above your forehead.
Tips
- Tilt the upper arms slightly back toward your head to keep tension at the top.
- Keep the elbows pointing at the ceiling, not out to the sides.
Common mistakes
- Letting the elbows flare wide as the bar comes down.
- Moving the upper arms so the bar path turns into a pullover.
Muscles worked by the Cable Skull Crusher
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
Cable Skull Crusher alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Skull Crusher work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Cable Skull Crusher good for beginners?
Yes. The Cable Skull Crusher is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Skull Crusher?
For example the Cable Rope Skull Crusher, Seated Overhead Cable Extension and Crossbody Dumbbell Extension. They train mostly the same muscles, some with different equipment.
How do you make the Cable Skull Crusher harder?
Add weight or reps, or move on to the Crossbody Dumbbell Extension and Dead Stop Skull Crusher.
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