How to do the Dumbbell Skull Crusher
Step by step
- Lie on a bench holding a dumbbell in each hand, arms extended over your chest.
- Keep your upper arms still and pointed at the ceiling.
- Bend your elbows to lower the weights toward the sides of your head.
- Press back up by straightening your elbows, keeping your upper arms fixed.
The thing people get wrong
Lower to the sides of your head, not straight at your forehead, and go lighter than you think - the elbow joint is vulnerable in this position.
Coaching cue
Keep your elbows from flaring wide as you lower, so they point at the ceiling the whole rep.
Stay safe
If a rep gets away from you, set the dumbbells down on your chest instead of trying to finish it.
Make it easier or harder
- Easier: Use one lighter dumbbell held with both hands.
- Harder: Take three seconds to lower on every rep.
Muscles worked
- Primary: Triceps
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.