Should the dumbbells go behind my head or toward my forehead?

Lowering the dumbbells slightly behind your head rather than stopping at your forehead increases the stretch on the triceps and range of motion. Just ensure your upper arms remain stationary and perpendicular to the floor throughout.

What grip should I use for dumbbell skullcrushers?

A neutral grip with palms facing each other is most common and comfortable for the wrists and elbows. You can also use a pronated grip with palms facing your feet, though this may feel less stable for some lifters.

How do dumbbell skullcrushers compare to barbell skullcrushers?

Dumbbells allow each arm to move independently, which can address strength imbalances and provide a more natural movement path for your joints. Barbells allow you to load more total weight but lock both arms into the same path, which may cause discomfort for some lifters.

Skullcrusher (Dumbbell)

The dumbbell skullcrusher is an isolation exercise that targets the triceps by extending the elbows while lying supine on a bench. It suits lifters seeking direct triceps development with independent arm movement and a deep stretch at the bottom position.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Dumbbell

How to do the Skullcrusher (Dumbbell)

Lie flat on a bench holding a dumbbell in each hand with arms extended directly above your shoulders, palms facing each other.
Keep your upper arms stationary and perpendicular to the floor throughout the movement.
Lower the dumbbells in a controlled arc by bending at the elbows until they reach forehead level or just past your head.
Press the dumbbells back up by extending your elbows until your arms are fully locked out at the starting position.
Maintain tension in your triceps and avoid letting your elbows flare excessively outward during the movement.

Form tips

Keep your upper arms fixed in space rather than letting them drift back toward your head as you lower the weight.
Point your elbows slightly inward rather than letting them flare wide to maintain better triceps engagement and reduce shoulder strain.
Lower the dumbbells past your forehead rather than stopping at it to maximize the stretch and range of motion in the triceps.

Common mistakes

Allowing the upper arms to move backward during the lowering phase reduces triceps tension and turns the movement into a partial pullover.
Using momentum or bouncing at the bottom sacrifices control and increases injury risk to the elbow joint.
Flaring the elbows excessively outward shifts stress away from the triceps and places unnecessary strain on the shoulder joints.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 15 reps with moderate weight and controlled tempo. For strength, use 3 to 5 sets of 5 to 8 reps with heavier dumbbells while maintaining strict form.

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Frequently asked questions

Should the dumbbells go behind my head or toward my forehead?: Lowering the dumbbells slightly behind your head rather than stopping at your forehead increases the stretch on the triceps and range of motion. Just ensure your upper arms remain stationary and perpendicular to the floor throughout.
What grip should I use for dumbbell skullcrushers?: A neutral grip with palms facing each other is most common and comfortable for the wrists and elbows. You can also use a pronated grip with palms facing your feet, though this may feel less stable for some lifters.
How do dumbbell skullcrushers compare to barbell skullcrushers?: Dumbbells allow each arm to move independently, which can address strength imbalances and provide a more natural movement path for your joints. Barbells allow you to load more total weight but lock both arms into the same path, which may cause discomfort for some lifters.

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