Cable skullcrushers

What cable skullcrushers train

Cable skullcrushers target the triceps with particular emphasis on the long head due to the overhead arm position.

Primary mover

The triceps brachii does the work. The long head receives particular emphasis due to the stretched overhead position. The lateral and medial heads also contribute. The combination targets all three tricep heads with long head emphasis.

Long head focus

The long head of the triceps crosses the shoulder joint. Overhead positions that stretch this head produce better recruitment. Cable skullcrushers stretch the long head while maintaining constant tension throughout the range. The combination is particularly effective for long head development.

Constant tension advantage

Unlike free weight skullcrushers where load varies through the range, cables maintain tension throughout. The constant tension keeps the triceps engaged from full stretch to peak contraction. The result is potentially better stimulus per rep.

Setup and execution

Cable skullcrusher setup requires specific attention to body position and cable height.

Setup

Set cable to low position. Attach a rope or straight bar. Position a flat bench in front of the cable machine facing away from it. Lie on the bench with head toward the cable. Grip the attachment behind your head. Arms straight overhead pointing toward the cable.

Starting position

Arms fully extended overhead. Upper arms pointing toward the cable. Forearms in line with upper arms. Cable creates tension on the triceps in this position. Body stable on the bench. The position should feel natural before starting the rep.

The movement

Bend the elbows lowering the attachment behind the head. Keep upper arms stationary throughout. Only forearms move. At full elbow flexion, reverse direction and extend back to start. Squeeze triceps at peak extension. The movement is purely elbow extension.

Common mistakes

Upper arms moving during the rep. Insufficient stretch at the bottom. Using too much weight causing form breakdown. Hitting the head with the attachment (despite the name, skullcrushers should not actually crush your skull). Most issues come from poor position.

How to use cable skullcrushers

Cable skullcrushers fit specific programming applications within comprehensive tricep training.

For long head development

The overhead position and constant tension particularly suit long head focused work. Trainees prioritising long head development benefit from including cable skullcrushers. The long head contributes significantly to tricep mass when developed.

After heavier work

Use as accessory work after heavier compound pressing or pushdowns. The isolated nature suits finishing work. Lighter loads with controlled tempo produce best stimulus. Late session placement allows reduced loading without performance issues.

Higher rep ranges

10 to 20 reps work well. The constant tension makes higher rep work particularly effective. Heavy low rep work is harder to execute properly with this exercise. The higher rep approach suits the exercise mechanics.

Pair with pushdowns

Cable skullcrushers and pushdowns work different aspects of tricep development. Including both in the same session covers long head and lateral head emphasis respectively. The combination produces well rounded tricep training.

Keep training

For barbell version, our Lying Barbell Skullcrushers covers the free weight version. Overhead Rope Extensions covers similar long head work. And Best Tricep Exercises for Mass covers programming for size.