Triceps
Dumbbell Skull Crusher
The Dumbbell Skull Crusher is a strength exercise with dumbbells 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: db skull crusher
How to do it
- Lie on a flat bench with a dumbbell in each hand and feet flat on the floor.
- Press the dumbbells up so the arms are straight above your shoulders, palms facing in.
- Tilt the upper arms slightly back toward your head and keep them there.
- Bend the elbows to lower the dumbbells beside your head until the elbows are fully bent.
- Straighten the elbows to bring the dumbbells back up.
Tips
- Keep the dumbbells close to the sides of your head, not wide.
- Lower slowly and press up with control.
Common mistakes
- Letting the elbows drift out to the sides.
- Swinging the upper arms to help the weight up.
Muscles worked by the Dumbbell 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.
Dumbbell Skull Crusher alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Skull Crusher work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Dumbbell Skull Crusher good for beginners?
Yes. The Dumbbell 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 Dumbbell Skull Crusher?
For example the Cable Rope Skull Crusher, Cable Skull Crusher and Dead Stop Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Skull Crusher harder?
Add weight or reps, or move on to the Crossbody Dumbbell Extension and Dead Stop Skull Crusher.
Log your sets in Zulta
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