Dumbbell skull crusher

Dumbbells, flat bench

Also called db skull crusher, dumbbell skullcrusher

Dumbbell skull crusher, start position — Images: Free Exercise DB (public domain)

Dumbbell skull crusher, end position — Images: Free Exercise DB (public domain)

Lie on a flat bench holding dumbbells above the forehead with palms facing each other. Bend the elbows to lower the weights beside the head, then extend back up.

Upper arms stay vertical and still
Lower beside the head
Lock out without slamming

Movement

Pattern: Elbow extension
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

TricepsMain

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 2 sources.
- 4/5 Top triceps pick on his list because it is hardest at the bottom stretch and easiest at lockout. Renaissance Periodization, The Worst Exercises People Still Do (And What’s Better) @ 14:20videoExpert opinion2025checked by AI
- 4/5 Same as the bar version on paper but feels more awkward and harder to control. A tier. Jeff Nippard, The Best & Worst TRICEPS Exercises (Ranked Using Science) @ 7:05videoExpert opinion2024checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 1 source.
- 5/5 Heaviest forces land in the bottom stretch and fall off at the top, the opposite of kickbacks. Renaissance Periodization, The Worst Exercises People Still Do (And What’s Better) @ 14:20videoExpert opinion2025checked by AI