Exercise guide
Dumbbell Skull Crushers
Dumbbell Skull Crushers are lying triceps extensions performed with one weight in each hand. The upper arms remain above the torso while the elbows bend and straighten. The forearms support the neutral grip and control the dumbbells independently.
Training context
How do dumbbell skull crushers differ?
Dumbbells allow each elbow and wrist to follow its own comfortable path. Lowering the weights beside the head rather than directly toward the face also creates additional clearance.
The upper arms may angle slightly backward, but they should not swing with every repetition.
Technique overview
Lower the dumbbells beside the head
Begin with both dumbbells above the chest and palms facing each other. Bend the elbows while keeping the upper arms controlled, bringing the weights beside the temples or ears. Extend the elbows to return. Use a weight that never requires an abrupt change of direction near the head.
Treat this as an overview and use a range, pace, and setup you can control.