Fri. Dec 9th, 2022
Single Dumbbell Skull Crusher

Are you looking for a way to build massive arms? If so, you should consider doing the dumbbell skull crusher. This exercise works your triceps, the muscles on the back of your upper arms, and your forearms.

It is an isolation exercise and should be performed in a workout that also involves compound exercises. The dumbbell skull crusher is a great way to build mass and definition in your arms.

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Skull Crusher Example

Here Is a Step-by-Step Guide:


Step 1: Start by placing your back on a flat bench. You can also do the dumbbell skull crusher on a decline bench.
Step 2: Hold two dumbbells over your chest with your palms facing each other in the neutral position and the elbows close to the body.
Step 3: Slowly lower the dumbbells towards the shoulders while keeping the elbows stationary.
Step 4: Once the dumbbells tap the shoulders, pause and press them back up to the starting position slowly and under control.
Step 5: Repeat the dumbbell skull crusher for 10-12 repetitions. The goal is not to lift a lot of weight but to make the muscle grow.

Skull crushers are an excellent exercise for building mass because they allow you to target the triceps. This can be done by keeping the elbows close to the body and stationary. Very few exercises can target the triceps, like the dumbbell skull crusher.

Common Mistake

One common mistake many make with the dumbbell skull crusher is lifting too heavy. When you lift a weight that is too heavy for you, it causes your body to recruit other muscles to help, namely the shoulders and chest. While this might look impressive, it will defeat the purpose. This makes the exercise ineffective at isolating and working the targeted muscle, the triceps. When this happens, you lift a lot of weight but experience no growth in the triceps.

Use a weight where you can perform the exercise correctly and watch your triceps and forearms grow.

The Last Word on the Greatest Tricep Builder


The dumbbell skull crusher is an excellent exercise for building mass and strength in your triceps. This exercise is relatively easy and requires only a pair of dumbbells. Give it a try and see for yourself how effective it is!

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By Terry Clark

Terry Clark is a math professor, certified fitness trainer, bodybuilding coach, nutrition specialist, writer, and fitness enthusiast. Terry loves working out, playing with numbers, solving problems, writing, and teaching.