Dumbbell Skull Crushers

Beginner Level of Difficulty

The dumbbell skull crusher is an upper body strength exercise that targets the triceps. This exercise is suitable for all fitness levels.


Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell skull crushers - step 1

Step 1

Start on your back on a bench while holding a pair of dumbbells directly over your shoulders.

dumbbell skull crushers - step 2

Step 2

Bend you elbows until the dumbbells touch your shoulders. Your elbows should be pointing straight up towards the ceiling.

dumbbell skull crushers - step 3

Step 3

Extend your elbows, press the dumbbells up to the ceiling and squeeze your triceps.