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Triceps · Intermediate

Dumbbell Pronated Grip Skull Crusher

Bench-supported dumbbell skull crusher using a fixed pronated grip and controlled elbow extension.

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Dumbbell Pronated Grip Skull Crusher demonstration

Exercise overview

Training details

TricepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench with the dumbbells above your chest, arms straight, and palms facing toward your feet.
  2. 02Keep your upper arms angled slightly back and hold your wrists neutral as you bend your elbows.
  3. 03Lower the dumbbells toward your forehead or just behind your head through a comfortable range.
  4. 04Extend your elbows to return the weights above your chest without moving your upper arms excessively.
  5. 05Maintain the pronated grip and prevent your elbows from flaring wide throughout the set.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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