ExerciseGIF

Exercises / Lying Dumbbell Skull Crusher

Lying Dumbbell Skull Crusher GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • TricepsMusculus triceps brachii
  • Front shouldersMusculus deltoideus, pars clavicularis
  • ForearmsMusculi antebrachii
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 1.9 seconds

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Part of the triceps extension pack, all 12 triceps extension variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

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From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/lying-dumbbell-skull-crusher \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a lying dumbbell skull crusher

  1. Lie flat on a bench with feet planted firmly on the floor and maintain a neutral spine throughout the movement
  2. Grip both dumbbells.
  3. Start with arms fully extended directly over your chest, keeping your upper arms stationary throughout the exercise
  4. Lower the dumbbell slowly by bending only at the elbows until the weight nearly touches your forehead
  5. Press the dumbbell back up to the starting position by extending your elbows while keeping your upper arms vertical
  6. Control the weight on both the lowering and lifting phases to maintain proper form

Form tips

  • Keep your upper arms completely stationary and perpendicular to the floor - only your forearms should move
  • Lower the weight slowly and under control to avoid hitting yourself in the face
  • Use a secure grip with both hands on the same end of the dumbbell to prevent it from slipping
  • Keep your core engaged and avoid arching your back excessively during the movement
  • Start with lighter weight to master the form before progressing to heavier loads

Works similar muscles