Exercise guide
Band Skull Crusher
The Band Skull Crusher is a lying triceps exercise performed with a resistance band anchored behind the head. The elbows bend to bring the hands backward, then straighten against increasing band tension. Keeping the upper arms steady helps direct the movement toward the triceps.
Training context
What is the Band Skull Crusher?
This exercise follows the same basic elbow-extension pattern as a barbell or dumbbell skull crusher, but the band becomes more challenging as the arms straighten. It can be useful when lighter equipment or adjustable resistance is preferred.
Anchor position affects both the direction and amount of tension. Check that the band cannot slip before lying down, and use a resistance that allows the elbows to remain controlled.
Technique overview
Keep the upper arms in place
Lie on the bench with the band anchored securely behind your head. Hold the band with your elbows bent and upper arms pointing upward. Straighten the elbows without letting the shoulders or upper arms swing forward. Pause briefly, then return slowly as the band pulls the hands back. Stop if the anchor shifts or the band shows signs of damage.
Treat this as an overview and use a range, pace, and setup you can control.