Dumbbell Skull Crusher – Isolate Your Triceps, Build Serious Strength
The dumbbell skull crusher is a classic isolation exercise for triceps that targets the long head of the muscle for bigger, stronger arms.
Here’s how to do it properly, avoid common mistakes, and work it into your training.
What Is the Dumbbell Skull Crusher?
This movement is performed lying on a flat bench, with a dumbbell in each hand, lowering the weights toward your forehead or just behind your head before pressing them back up.
It’s an effective way to train your triceps directly without much help from other muscle groups.
Why Use the Dumbbell Skull Crusher?
- Targets the long head of the triceps, which is hard to isolate with compound lifts
- Builds upper-arm size and definition
- Works both arms independently to correct imbalances
- Adds variety to your push or arm day routines
It’s a favorite among bodybuilders for a reason—it works.
How to Program Dumbbell Skull Crushers
Ideal placement: After compound presses (like bench press) on push or arm days.
Rep ranges:
- Strength: 6–8 reps per set
- Hypertrophy: 8–12 reps per set
- Endurance: 12–15 reps per set
Example:
- 3–4 sets of 10–12 reps with controlled form
💡 Use Auto Progression in Volym to automatically level up your weights over time.
Equipment:
- Flat bench
- Two dumbbells
Pro Tips
- Lower the dumbbells slowly to just behind your head—not directly to your forehead
- Keep your elbows fixed in place; don’t let them drift apart
- Use a neutral grip (palms facing each other) for wrist comfort
- Control the full range of motion, especially at the bottom