Exercise Profile
Dumbbell Skull Crushers Overview
The Dumbbell Skull Crusher is a strength exercise that effectively targets the triceps. It’s a versatile move that you can incorporate into various strength-building routines, making it a staple for anyone looking to develop stronger, more defined arms.
For beginners, skull crushers with dumbbell are an accessible way to focus on triceps strength without needing complex equipment. Advanced lifters can increase the intensity by adjusting the weight or adding variations like the incline or reverse grip skull crusher, which targets different areas of the triceps.
Dumbbell skull crushers can be easily integrated into your upper body or arm workouts, either as a primary triceps move or as part of a larger push-day routine. They’re perfect for building both size and strength in the triceps, making them essential for overall upper-body development.
Dumbbell Skull Crushers Instructions
Here’s how to do skull crushers with dumbbells:
Step 1: Sit down on the floor and grab a dumbbell in each hand. Place both weights on your knees and roll back to get into position, keeping your elbows bent.
Step 2: Keep your knees bent with your feet firmly pressed on the floor. Puff your chest out to create a solid base. Position your upper arms so that they are perpendicular to the floor.
Step 3: Press the dumbbells toward the ceiling until you reach full elbow extension, contracting the triceps as you lift. Your upper arms should remain in the same position throughout, with only your forearms moving.
Step 4: Then lower the dumbbells under control until you reach full elbow flexion, giving the triceps a maximum stretch.
Common Dumbbell Skull Crushers Variations
Skull Crushers are a fantastic triceps exercise. But if you’re looking for variety, there are variations that can tweak the intensity or focus. Here are five variations of skull crushers to keep your routine fresh:
Dumbbell Skull Crushers Tips
- Hold the dumbbells with a firm but comfortable grip. Avoid squeezing too tightly, which can create tension in your forearms instead of the triceps.
- Keep your core tight and your back flat against the floor for stability.
- Make sure the dumbbell heads do not hit your head on the descent.
- Inhale as you lower the dumbbells. Exhale when you press them back up.
- Pick weights you can control well.
Dumbbell Skull Crushers Common Mistakes
- Rushing the Movement: Doing the exercise too fast can lead to poor muscle engagement. It can also increase the risk of injury. Focus on slow, controlled reps to get the full benefit of the movement.
- Engaging the Shoulders: Allowing your shoulders to do the work instead of isolating the triceps can compromise the exercise. Keep your shoulders stable and focus on using your triceps to move the weight.
- Using Too Much Weight: Going too heavy can cause you to lose form, relying on momentum rather than targeting the triceps. Always prioritize control over the amount of weight you’re lifting.
Frequently Asked Questions
Why does my elbow hurt when doing skull crushers dumbbell?
If you’re experiencing elbow pain during dumbbell skull crushers, it could be because the weight is too heavy or you’re lowering the dumbbells too much. To prevent this, consider using lighter weights and limiting the depth of the movement.
Are dumbbell skull crushers safe?
The name “skull crusher” might sound extreme, but if you do it correctly, it shouldn’t result to pain, discomfort, or injury. Perform the movement slowly and with control.
Should I do skull crushers with one or two dumbbells?
You can do skull crushers with one dumbbell. But if you want to use more weight, you can hold two dumbbells – one for each hand.
What is the difference between skull crushers and overhead tricep extensions?
Skull crushers activate all three heads of your triceps: lateral, medial, and long head. Overhead tricep extensions mainly focus on the long head of the triceps.
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