About this exercise
Is a highly effective exercise targeting the triceps, the muscle on the back of your upper arms. It’s a great addition to upper-body and arm-focused workouts.
Dumbell lying skull crusher
Step by step instructions, muscle activation and variants for the Dumbell lying skull crusher.
EasyTriceps
How to Perform
- Lie flat on a bench with your feet planted on the ground.
- Hold a dumbbell in each hand, arms extended straight above your chest, palms facing each other.
- Slowly bend your elbows, lowering the dumbbells toward your forehead or slightly behind your head.
- Keep your upper arms stationary and elbows tucked in throughout the movement.
- Engage your triceps to extend your arms back to the starting position.
- Repeat for the desired number of reps, keeping control during both lowering and lifting phases.
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Dumbell lying skull crusher
The Dumbell lying skull crusher is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.