Dumbbell lying triceps extension (Dumbbell skull crusher)

Muscles

• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Latissimus dorsi
• Teres major

Technique

1. Lie on a bench, holding a Dumbbell in each hand directly above your shoulders, arms fully extended.
2. Bend your elbows, lowering the weights above your head while keeping the upper arms stationary.
3. Extend your arms back to the starting position.

Form tips

1. To get more Triceps activation, angle your arms so that your upper arms are slightly pointing backward, instead of keeping them fully vertical.
2. Engage your core muscles to maintain stability and avoid arching your back.
3. Avoid flaring your elbows out during the movement.

Risks

1. Be careful not to drop the weight on your head.

Similar Exercises

• Dumbbell overhead triceps extension
• Plate overhead triceps extension
• Dumbbell pullover
• Single dumbbell overhead triceps extension
• Seated bent-over dumbbell rear delt fly

Equipment

• Bench