Dumbbell exercise

Two Dumbbell Skullcrusher form, muscles worked, and workout tracking

The two dumbbell skullcrusher is a lying triceps extension performed with a dumbbell in each hand, lowering the weights beside the head with neutral wrists to train all three triceps heads while letting each arm work independently. Lifters use it to build triceps size while exposing and correcting left-right imbalances, and the neutral grip often feels friendlier on the elbows and wrists than a straight bar.

Two Dumbbell Skullcrusher illustration

How to do Two Dumbbell Skullcrusher

  1. 1Lie on a flat bench with a dumbbell in each hand, arms extended over your chest and palms facing each other.
  2. 2Angle your upper arms slightly back toward your head and keep them fixed throughout.
  3. 3Inhale as you bend both elbows, lowering the dumbbells toward the sides of your head under control.
  4. 4Do not let your elbows flare outward or the dumbbells drift apart and wobble.
  5. 5Exhale as you extend your elbows back to straight, squeezing the triceps and keeping both arms moving at the same tempo.

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Track Two Dumbbell Skullcrusher in Plates

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