What you'll gain

• Builds triceps mass through a long-range stretch and squeeze.

• Improves pressing lockout strength for chest and shoulder lifts.

• Adds upper-arm size with elbow- and wrist-friendly loading.

Step-by-Step Instructions

1. 1

   Lie on a flat bench with a dumbbell in each hand pressed straight overhead with palms facing each other.

2. 2

   Plant your feet on the floor and pull your shoulder blades back and down into the bench.

3. 3

   Keep your upper arms locked vertical with elbows pointing straight up at the ceiling.

4. 4

   Lower the dumbbells slowly toward the sides of your forehead by bending only at the elbows.

5. 5

   Pause briefly when the dumbbells reach ear level and you feel a deep stretch in the triceps.

6. 6

   Extend the elbows to drive the dumbbells back up to the starting position and squeeze the triceps.

Common Mistakes

• Letting the upper arms drift back toward your face, which turns the lift into a pullover.

• Flaring the elbows out wide, which loads the shoulders instead of isolating the triceps.

• Dropping the dumbbells down too fast and bouncing out of the bottom, which risks the elbows and forehead.

• Stopping the lockout short and skipping the squeeze at the top, where the triceps fully shorten.

About This Exercise

The dumbbell skullcrusher is one of the most reliable triceps builders in any program. Lying on a bench with two dumbbells pressed overhead and lowering them toward the forehead by bending only at the elbows hits all three heads of the triceps, with a long range of motion and a strong stretch at the bottom. This clip is a go-to for any arm-day flow in a fitness app, hypertrophy program, or coaching track. The dumbbell version is friendlier to the wrists and elbows than a barbell or EZ-bar skullcrusher, which makes it the better choice for wider audiences. Pair it in your library with overhead extensions and kickbacks for a complete triceps assortment.

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