Skullcrusher (Dumbbell)
Complete guide to Skullcrusher (Dumbbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Skullcrusher (Dumbbell)
Grab a pair of dumbbells and lie back on a flat bench with your feet flat on the floor.
Hold the dumbbells above your chest with your arms fully extended.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the dumbbells toward your forehead by bending your elbows, keeping your upper arms stationary.
Extend your arms back to the starting position, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |