Exercise Guide
Single Dumbbell Skullcrusher
A skullcrusher with one dumbbell held in both hands. Easier to control than a pair, and it lets you load heavier than one arm can manage.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
Shoulders
How to Perform
- 1
Lie on a bench holding one dumbbell vertically in both hands, arms straight above your chest.
- 2
Cup the top head of the dumbbell with both palms.
- 3
Bend your elbows to lower the weight behind your head, keeping the upper arms still.
- 4
Extend your elbows to press it back up.
Tips
- ★Grip the top head, not the handle - it stops the dumbbell tipping in your hands.
- ★Keep your elbows from flaring out; tucked elbows keep the load on the triceps.