Kettlebell Skullcrushers: How to Perform This Tricep Builder | Complete Nutrition

Tricep Exercises

Kettlebell skullcrushers

Kettlebell skullcrushers train the triceps with the lying position of standard skullcrushers and the unique grip and load distribution of kettlebells. The bells hang behind the wrist creating different stability demand than dumbbells. The exercise works well for variety and home training. Here is the practical guide.

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Updated:
May 2026

Written by:
Dominic Walton, MD

Reading time:
4 min

Muscles worked

What kettlebell skullcrushers train

Kettlebell skullcrushers target the triceps through the elbow extension movement with kettlebell specific characteristics.

Primary mover

The triceps brachii does the work. The long head receives particular emphasis through the position. All three tricep heads engage. The exercise pattern matches standard skullcrushers with kettlebell loading characteristics.

Wrist and grip demand

The kettlebell hanging behind the wrist creates additional grip and wrist work. The bell weight pulls at the wrist throughout the movement. Forearm muscles work harder than during dumbbell skullcrushers. The dual demand develops these areas.

Stabiliser involvement

The shifting weight distribution of kettlebells demands active stability throughout. Shoulders work to maintain position. Core engages to stabilise the trunk. The compound stability work provides additional training stimulus.

How to perform

Setup and execution

Kettlebell skullcrusher setup requires attention to bell position and wrist alignment.

Starting position

Lie on a flat bench holding a kettlebell in each hand. Press the bells up to starting position with arms extended. Bells hang behind the hands. Wrists straight. Upper arms pointing toward the ceiling. The position should feel stable before starting.

The lowering phase

Bend elbows lowering the bells toward the head or beside it. Keep upper arms stationary throughout. Only forearms move. The bells travel down beside or just past the head. Maintain wrist position throughout.

The press up

Extend elbows pressing the bells back to starting position. Squeeze triceps at full extension. The press up uses pure elbow extension. Wrists stay straight throughout. The path retraces the descent.

Single bell option

Can be performed with a single kettlebell held by both hands. The two handed grip allows heavier loading on the bell. Some trainees prefer this variant for the focused work on the triceps without managing two bells.

Programming

How to use kettlebell skullcrushers

Kettlebell skullcrushers fit specific programming purposes within tricep training.

Home training option

Requires only kettlebells and a bench or floor space. Suits home gyms with limited equipment. Provides effective tricep isolation with available equipment. Many home trainees include kettlebell skullcrushers regularly.

Variety from dumbbell versions

The kettlebell loading creates different stability demands and grip work than dumbbells. Including kettlebell variants alongside dumbbell skullcrushers provides novel stimulus. The variety supports continued progress.

Moderate loading

The wrist demand from kettlebells often limits loading compared to dumbbells. Most trainees use moderate weight (8 to 20 kg per bell). Quality execution matters more than maximum loading. The exercise responds to controlled work.

Higher rep ranges

10 to 15 reps work well. The stability demands and stretch position suit moderate to higher rep ranges. 3 to 4 working sets typically appropriate. The exercise responds to volume and tempo.

Kettlebell skullcrushers sit within the Tricep Exercises hub alongside other skullcrusher variations and kettlebell work. For the complete library, see our Tricep Exercises Hub.

Part of the hub

More tricep exercises from the hub

This guide sits inside the Tricep Exercises hub covering every effective tricep movement from pushdowns and dips to overhead extensions and skullcrushers. Head back to the hub for the complete library and build your tricep session.

See the tricep exercises hub

Keep training

For dumbbell version, our Lying Dumbbell Skullcrushers covers the dumbbell variant. Kettlebell Floor Press covers other kettlebell tricep work. And Kettlebell Overhead Tricep Extensions covers overhead kettlebell extensions.

Frequently asked

Kettlebell skullcrusher questions

Are kettlebell skullcrushers effective?

Yes. Train the triceps effectively with kettlebell specific stability and grip work. Combined with appropriate volume and progressive overload, kettlebell skullcrushers contribute well to tricep development. Particularly valuable for home training.

Kettlebell vs dumbbell skullcrushers?

Kettlebells have the bell hanging behind the wrist creating different stability and grip demands. Dumbbells provide more straightforward loading. Both effective. Most programmes benefit from including both variants over training cycles.

How heavy on kettlebell skullcrushers?

Moderate weight allowing controlled execution. The wrist demand limits maximum loading. Most trainees use 8 to 20 kg per bell. Two handed single bell work allows heavier total loading. Choose weight that allows 10 to 15 quality reps.

How many reps for kettlebell skullcrushers?

10 to 15 reps work well. The stability demand and stretch position suit moderate to higher rep ranges. 3 to 4 working sets typically appropriate. Heavy low rep work is harder to execute properly.

Single bell or two bells?

Both work. Two bells allow independent loading and address imbalances. Single bell with two hands allows heavier loading on the bell. Try both and choose based on equipment and goals. Both versions provide effective tricep work.

Where should my elbows point?

Up toward the ceiling. Upper arms vertical throughout. Only forearms move. Allowing elbows to drop or move changes the exercise. Maintaining elbow position is key for proper execution.

Should I lower the bells past my head?

Down toward the forehead or just past works well. Full range of motion produces better tricep stretch. Avoid hitting the head with the bell (despite the exercise name, skullcrushers should not actually crush your skull). Practice the descent before loading heavy.