Single-Arm Dumbbell Skull Crusher
Lie back on a flat bench holding one dumbbell straight over your shoulder with a neutral or pronated grip. Keeping your upper arm vertical and still, bend only at the elbow to lower the dumbbell toward the same-side ear or shoulder. Feel the triceps stretch, then extend your elbow to return to the top under control. Working one arm at a time lets you focus on a full range and even out strength differences between sides.
How it is executed
- Lie back on a flat bench holding one dumbbell straight over your shoulder with a neutral or pronated grip.
- Keeping your upper arm vertical and still, bend only at the elbow to lower the dumbbell toward the same-side ear or shoulder.
- Feel the triceps stretch, then extend your elbow to return to the top under control.
- Working one arm at a time lets you focus on a full range and even out strength differences between sides.
- Muscles worked
- Triceps
- Primary muscle
- Triceps
- Equipment
- Dumbbell
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- Hypertrophy
