# Single-Arm Dumbbell Skull Crusher

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

Also known as: One-Arm Dumbbell Skull Crusher, Single-Arm Lying Triceps Extension, Single-Arm DB Skull Crusher, Single-Arm Dumbbell Lying Triceps Extension

Variation of: [Dumbbell Skull Crusher](https://heatsy.app/ex/dumbbell-skull-crusher)

Body region: Arms

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Lie on a flat bench with one dumbbell held straight above your shoulder, palm facing in.
2. Hold the working upper arm with your free hand to keep it still.
3. Bend only at the elbow and lower the dumbbell beside your head.
4. Stop when your forearm is about parallel to the floor, then straighten your arm.
5. Finish the set and switch arms.

### Cues

- Keep the upper arm pointing up.
- Lower slowly and keep the dumbbell away from your face.

### Common mistakes

- Letting the elbow drift out to the side.
- Moving the upper arm so it turns into a press.
- Lowering the weight 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 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)