Lying Dumbbell Triceps Extension tutorial
The lying dumbbell triceps extension, or dumbbell skull crusher, is an isolation exercise that works the triceps, especially the long head in a stretched position. Using dumbbells lets each arm follow its natural path and places less stress on the wrists.
How to perform
- Lie on your back on a flat bench or the floor with your feet planted.
- Hold the dumbbells above your shoulders with straight arms and palms facing each other.
- Tilt your upper arms slightly back toward your head and hold that angle.
- Bend your elbows to lower the dumbbells slowly beside your head.
- When you feel a good stretch in the triceps, extend your elbows to raise the dumbbells back up.
- Squeeze the triceps at the top and begin the next rep.
Breathing: Inhale as you lower the dumbbells and exhale as you extend your arms.
Key tips
- Keep your elbows pointing up and close together; don't let them flare out.
- Start light so you have full control of the dumbbells near your head.
- On the floor, the range ends when the dumbbells lightly touch down; never drop them.
Common mistakes
- Flaring the elbows out and turning it into a press.
- Moving the upper arms and shoulders instead of keeping them fixed.
- Lowering the dumbbells fast and uncontrolled near the face.
Safety: People with elbow or shoulder pain should use light weight and a shorter range, and stop immediately if the elbow hurts or they lose control of the dumbbells.
TricepsPrimary muscle
DumbbellEquipment
IntermediateLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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