Dumbbell Skullcrusher

Dumbbell Skullcrusher is an intermediate isolation push using dumbbell, bench. It loads Triceps.

Why this lift

The Dumbbell Skullcrusher is a intermediate isolation push lift. It primarily loads Triceps. Shoulders help. You need dumbbell, bench. Most programs place it after your main compounds, as accessory work. You may also hear it called Dumbbell Skullcrushers.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Triceps
• Secondary: Shoulders

Setup

• Set dumbbell, bench so the elbows can stay fixed.

How to do it

1. Extend through Triceps to lockout, then return under control.

Coaching cues

• Only the forearms move.
• Finish the lockout without slamming.

Common mistakes

• Letting the elbows flare and travel. Pin them; reduce the load.

How to program it

Treat the Dumbbell Skullcrusher as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Dumbbell Skullcrusher does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps

FAQ

What muscles does the Dumbbell Skullcrusher work?

The Dumbbell Skullcrusher works Triceps (primary), Shoulders (secondary).

What equipment do I need for the Dumbbell Skullcrusher?

You need dumbbell, bench.

Is the Dumbbell Skullcrusher suitable for beginners?

Not as a first-week lift. The Dumbbell Skullcrusher is marked intermediate — learn a simpler variation from the related lifts below, then come back.