Dumbbell Skull Crusher

Technique

Lie on a bench holding a dumbbell in each hand above your chest with palms facing each other. Keeping your upper arms stationary, bend your elbows to lower the dumbbells toward your temples. Extend your arms back up by contracting your triceps. Keep your elbows pointed forward throughout the movement.

Steps

1. Lie on the bench and hold the dumbbells above your chest with palms facing each other
2. Brace your core and keep your elbows pointed forward
3. Bend your elbows to lower the dumbbells under control toward your temples
4. Keep your upper arms stationary throughout the descent
5. Contract your triceps to extend your elbows and return the dumbbells overhead

Common mistakes

• Letting the elbows flare outward
• Moving the upper arms instead of isolating elbow flexion and extension
• Lowering the dumbbells too quickly toward the temples
• Arching the lower back to help lift the weights

Variations

• Incline-bench dumbbell skull crusher
• Decline-bench dumbbell skull crusher
• Single-arm dumbbell skull crusher
• Neutral-grip floor dumbbell skull crusher

FAQ