Lying dumbbell skullcrushers
Lying dumbbell skullcrushers provide the tricep stimulus of barbell skullcrushers with the independent loading benefits of dumbbells. The independent arms address imbalances and allow natural movement paths for each side. Many trainees find dumbbells easier on the elbows than barbells. Here is how to perform them well.
What dumbbell skullcrushers train
Lying dumbbell skullcrushers target all three tricep heads with independent loading benefits.
Primary mover
The triceps brachii does the work. The long head receives particular emphasis through the position. All three tricep heads engage. The dumbbell loading produces similar muscle activation to barbell variants with the independence benefit.
Independent loading
Each arm works independently. Imbalances become apparent and addressable. The independent paths allow each arm to find natural movement. Trainees with significant left right asymmetries benefit substantially from dumbbell variants.
Reduced elbow stress
Many trainees find dumbbell skullcrushers easier on the elbows than barbell versions. The independent rotation of the dumbbells allows the elbows to track in their natural path. The reduced stress matters for elbow longevity.
Setup and execution
Dumbbell skullcrusher technique mirrors barbell versions with adjustments for the dumbbells.
Starting position
Lie on a flat bench holding a dumbbell in each hand. Press the dumbbells up to starting position with arms extended. Palms facing each other (neutral grip). Arms slightly angled back from vertical. The starting position should feel stable.
The lowering phase
Bend elbows lowering the dumbbells toward the temples or sides of the head. Keep upper arms stationary throughout. Only forearms move. The dumbbells travel down beside the head. Maintain control throughout the descent.
The press up
Extend elbows pressing the dumbbells back to starting position. Maintain upper arm position throughout. Squeeze triceps at full extension. The dumbbells can come together at the top or stay separate. Either approach works.
Grip variations
Neutral grip (palms facing each other) is most common and comfortable. Pronated grip (palms toward feet) provides different feel. Some trainees use both depending on equipment and preference. Neutral grip works for most.
How to use dumbbell skullcrushers
Lying dumbbell skullcrushers fit specific programming purposes within tricep training.
For balanced development
The independent loading addresses imbalances effectively. Trainees with notable left right asymmetries benefit substantially. The dumbbell variant produces more balanced development than barbell work alone.
When elbows complain
Trainees experiencing elbow discomfort from barbell skullcrushers often tolerate dumbbells well. The independent rotation reduces elbow stress. The dumbbell variant allows continued tricep work when barbell variants cause issues.
Sets and reps
8 to 12 reps for hypertrophy. 6 to 10 reps for strength focus. 3 to 4 working sets typically appropriate. The exercise accommodates various rep ranges effectively.
Variety value
Including both barbell and dumbbell skullcrushers over training cycles provides variety. The slight mechanical differences provide novel stimulus. Most programmes benefit from rotating between or including both.
Lying dumbbell skullcrushers sit within the Tricep Exercises hub alongside other skullcrusher variations and isolation movements. For the complete library, see our Tricep Exercises 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.
Keep training
For barbell version, our Lying Barbell Skullcrushers covers the barbell variant. Cable Skullcrushers covers the cable version. And Best Tricep Exercises for Mass covers programming for size.
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