Triceps
Incline Dumbbell Skull Crusher
The Incline Dumbbell Skull Crusher is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 41%, triceps (lateral head) 26% and triceps (medial head) 21%.
How to do it
- Set a bench to about 30 to 45 degrees and lie back with a dumbbell in each hand.
- Press the dumbbells up so the arms are straight and in line with the torso's angle, palms facing in.
- Bend the elbows to lower the dumbbells beside your head, upper arms fixed.
- Go down until the elbows are fully bent and you feel a stretch in the back of the arms.
- Straighten the elbows to bring the dumbbells back up.
Tips
- The incline puts the upper arms further overhead, so lower slowly into the stretch.
- Keep the dumbbells close to the sides of your head.
Common mistakes
- Letting the upper arms drift forward over the face.
- Flaring the elbows wide.
Muscles worked by the Incline 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.
An incline moves the arm further overhead. 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.
Incline Dumbbell Skull Crusher alternatives
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Frequently asked questions
What muscles does the Incline Dumbbell Skull Crusher work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Incline Dumbbell Skull Crusher good for beginners?
The Incline Dumbbell Skull Crusher is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the Incline Dumbbell Skull Crusher?
For example the Incline Skull Crusher, Cable Rope Skull Crusher and Cable Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Incline Dumbbell Skull Crusher harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
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