The dumbbell skull crusher is a skull crusher performed with two dumbbells instead of a barbell. The dumbbells allow independent loading, deeper range of motion, and let the wrists rotate naturally — often reducing elbow discomfort that some lifters feel on the standard barbell skull crusher.
What it is
The dumbbell skull crusher is a skull crusher performed with a dumbbell in each hand, lying flat on a bench. The lifter holds the dumbbells above the chest with palms facing each other, then lowers them toward the head by bending the elbows. Independent dumbbells allow deeper range and correct side-to-side imbalances.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps (all heads) | ~85 % |
| Anconeus, forearms | ~10 % |
| Shoulders (stab) | ~5 % |
How to dumbbell skull crusher: 5 steps
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Lie flat
Lie on a **flat bench, dumbbells overhead,** palms facing each other (neutral).
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Set upper arms
**Upper arms nearly vertical,** elbows pointing up.
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Lower to head
**Bend elbows, lower dumbbells** beside or above the head.
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Extend up
**Extend back to overhead lockout,** squeezing triceps.
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Repeat
Controlled 2-3 sec descent. Continue for target reps.
How it differs from EZ-bar skull crusher
- Two dumbbells. Independent loading, corrects imbalances.
- Neutral grip possible. Palms face each other — friendlier on elbows.
- Deeper range. Dumbbells can pass beside the head.
- Lower total load. Two dumbbells cap at less than a loaded EZ-bar.
Common mistakes
When to use this variation
Use dumbbell skull crushers when EZ-bar skull crushers hurt the elbows, or when you want unilateral triceps focus. Program 3 sets of 10-15 reps. Pair after compound triceps work like close-grip bench.
FAQ
Neutral or pronated grip?
Neutral (palms facing) is friendliest on elbows. Pronated more closely mimics EZ-bar and biases the long head.
Lower to side of head or forehead?
Either works. Lowering beside the head allows deeper range and greater stretch on the long head.
Dumbbell or EZ-bar?
EZ-bar loads heavier. Dumbbells are elbow-friendlier and correct imbalances. Use both across the week.
Related exercises
- Skull Crusher: EZ-bar version
- Lying Triceps Extension: barbell variant
- Tate Press: flared-elbow variant
- Overhead Triceps Extension: overhead alternative
