Single-Arm Supinated Dumbbell Skull Crusher

Body region

• Arms

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on a flat bench and hold a dumbbell in one hand straight above your shoulder, palm facing your head.
2. Hold the working upper arm with your free hand to keep it still.
3. Bend only at the elbow and lower the dumbbell toward the bench beside your head.
4. Straighten your arm to raise it back up.

Cues

• Keep the upper arm vertical.
• Keep the wrist straight.

Common mistakes

• Letting the elbow drift out.
• Dropping fast into the bottom.

Variations

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

Alternatives

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