Dumbbell Skullcrusher

Anton YefanovUpdated September 6, 2026

The dumbbell skullcrusher is one of the most reliable triceps builders in any program. Lying on a bench with two dumbbells pressed overhead and lowering them toward the forehead by bending only at the elbows hits all three heads of the triceps, with a long range of motion and a strong stretch at the bottom.

How to do the Dumbbell Skullcrusher

Lie on a flat bench with a dumbbell in each hand pressed straight overhead with palms facing each other.
Plant your feet on the floor and pull your shoulder blades back and down into the bench.
Keep your upper arms locked vertical with elbows pointing straight up at the ceiling.
Lower the dumbbells slowly toward the sides of your forehead by bending only at the elbows.
Pause briefly when the dumbbells reach ear level and you feel a deep stretch in the triceps.
Extend the elbows to drive the dumbbells back up to the starting position and squeeze the triceps.

Muscles worked

Primary:: Triceps

Why train it

Builds triceps mass through a long-range stretch and squeeze.
Improves pressing lockout strength for chest and shoulder lifts.
Adds upper-arm size with elbow- and wrist-friendly loading.

Common mistakes

Letting the upper arms drift back toward your face, which turns the lift into a pullover.
Flaring the elbows out wide, which loads the shoulders instead of isolating the triceps.
Dropping the dumbbells down too fast and bouncing out of the bottom, which risks the elbows and forehead.
Stopping the lockout short and skipping the squeeze at the top, where the triceps fully shorten.

Frequently asked questions

What muscles does the Dumbbell Skullcrusher work?

The Dumbbell Skullcrusher trains the triceps, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the triceps directly.

What equipment do I need for the Dumbbell Skullcrusher?

Only a pair of dumbbells. Nothing beyond that is required to run the movement the way it is described above.

Is the Dumbbell Skullcrusher suitable for beginners?

Yes. The Dumbbell Skullcrusher is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.

Can I do the Dumbbell Skullcrusher at home?

Yes, if you own a pair of dumbbells. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Dumbbell Skullcrusher should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Dumbbell Skullcrusher?

Cable Bar Pushdown, Machine Tricep Extension, and JM Press train the same primary muscles as the Dumbbell Skullcrusher. Pick whichever one suits the equipment in front of you.