The Dumbbell Skullcrusher is a beginner-friendly dumbbell strength exercise that targets the triceps. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary muscles—
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
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.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Skullcrusher, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
