Pronated-Grip Dumbbell Skull Crusher

Body region

• Arms

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on a flat bench holding two dumbbells above your shoulders, palms facing your feet.
2. Bend only at the elbows to lower the dumbbells toward the sides of your forehead.
3. Stop when the forearms are about parallel to the floor.
4. Straighten the arms to press the weights back up.

Cues

• Keep the upper arms pointing at the ceiling.
• Lower slowly; the dumbbells pass close to the head.

Common mistakes

• Letting the elbows flare out to the sides.
• Turning the rep into a press by moving the shoulders.

Variations

• Alternating Dumbbell Skull Crusher
• Cross-Body Dumbbell Triceps Extension
• Decline Dumbbell Skull Crusher
• Incline Dumbbell Skull Crusher
• Single-Arm Dumbbell Skull Crusher
• Single-Arm Supinated Dumbbell Skull Crusher

Alternatives

• Barbell Skull Crusher
• Dumbbell Overhead Triceps Extension
• Triceps Pushdown