# Skullcrusher (Dumbbell)

> A lying triceps extension where you lower dumbbells toward your forehead and press back up.

Page: https://fitnessie.app/exercises/dumbbell-skull-crusher/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/skullcrusher-dumbbell/d6733f2daf498e7e.mp4

## How to do it

1. Lie on a flat bench with your feet planted and shoulder blades pinched.
2. Hold the dumbbells over your shoulders, arms straight up, palms facing each other.
3. Bend only at the elbows to lower the dumbbells beside your forehead.
4. Extend your elbows to return to the start.

## Key cues

- Upper arms vertical and still
- Elbows tucked, same distance apart
- Lower to just above the forehead
- Extend back to the top

## Common mistakes

- Letting the upper arms drift back
- Flaring the elbows out
- Letting the elbow spacing change during the rep

## Muscles worked

- Primary: Triceps

## Equipment

Dumbbells and flat bench.

## Variations

- [Skullcrusher (Barbell)](https://fitnessie.app/exercises/skull-crusher/)

## References

- [StrengthLog: Dumbbell Lying Triceps Extension](https://www.strengthlog.com/dumbbell-lying-triceps-extension/)
- [Fitbod: Dumbbell Skullcrusher](https://fitbod.me/exercises/dumbbell-skullcrusher)
- [BarBend: Dumbbell Skull Crusher](https://barbend.com/dumbbell-skull-crusher/)