Dumbbell exercise

Single Dumbbell Skullcrusher form, muscles worked, and workout tracking

The single dumbbell skullcrusher is a lying triceps extension performed with both hands cupping one dumbbell head, lowering it toward or just behind the forehead to train all three triceps heads with emphasis on the long head. Lifters use it as a convenient mass-building alternative to the barbell version, since one dumbbell is easy to set up and the two-handed grip allows solid loading.

Single Dumbbell Skullcrusher illustration

How to do Single Dumbbell Skullcrusher

  1. 1Lie back on a flat bench holding one dumbbell vertically with both palms flat against the inside of the upper plate.
  2. 2Press the dumbbell over your chest, then position your upper arms vertical or angled slightly back toward your head.
  3. 3Inhale and bend your elbows, lowering the dumbbell toward the top of your head or just behind it.
  4. 4Keep your elbows tracking toward the ceiling rather than flaring wide, and keep your wrists firm under the load.
  5. 5Exhale as you extend your elbows back to the start, squeezing the triceps without letting your upper arms drift toward your hips.

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Track Single Dumbbell Skullcrusher in Plates

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