# Dumbbell Skull Crusher

URL: https://heatsy.app/ex/dumbbell-skull-crusher

Also known as: Dumbbell Lying Triceps Extension, Lying Dumbbell Triceps Extension, Supine Dumbbell Triceps Extension, Dumbbell Bench Extension, DB Skull Crusher, Lying DB Triceps Extension

Body region: Arms

## Muscles

- Main: Triceps
- Helps: Anconeus
- Holds: Pectoralis Major, Latissimus Dorsi, Flexor Carpi Radialis

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Lie on a flat bench with a dumbbell in each hand, arms straight above your shoulders, palms facing each other.
2. Bend only at the elbows and lower the dumbbells beside your head.
3. Stop when your forearms are about parallel to the floor or slightly lower.
4. Straighten your arms to raise the dumbbells back up.

### Cues

- Keep the upper arms still and pointing up.
- Keep the elbows about shoulder-width apart.
- Lower slowly and keep the dumbbells away from your face.

### Common mistakes

- Letting the elbows flare out.
- Moving the upper arms so it turns into a press.
- Lowering the weights too fast near the head.

## Variations

- [Alternating Dumbbell Skull Crusher](https://heatsy.app/ex/alternating-dumbbell-skull-crusher)
- [Cross-Body Dumbbell Triceps Extension](https://heatsy.app/ex/cross-body-dumbbell-triceps-extension)
- [Decline Dumbbell Skull Crusher](https://heatsy.app/ex/decline-dumbbell-skull-crusher)
- [Pronated-Grip Dumbbell Skull Crusher](https://heatsy.app/ex/dumbbell-pronated-skull-crusher)
- [Incline Dumbbell Skull Crusher](https://heatsy.app/ex/incline-dumbbell-skull-crusher)
- [Single-Arm Dumbbell Skull Crusher](https://heatsy.app/ex/one-arm-dumbbell-skull-crusher)
- [Single-Arm Supinated Dumbbell Skull Crusher](https://heatsy.app/ex/one-arm-supinated-dumbbell-skull-crusher)

## Alternatives

- [Barbell Skull Crusher](https://heatsy.app/ex/barbell-skull-crusher)
- [Dumbbell Overhead Triceps Extension](https://heatsy.app/ex/dumbbell-triceps-extension)
- [Triceps Pushdown](https://heatsy.app/ex/triceps-pushdown)