Dumbbell Tricep Extension -Pronated Grip

Also called dumbbell skull crusher, db skull crusher and lying dumbbell extension.

Works

Triceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

1. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
2. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
3. Then, exhale and use your triceps to return the weight to the starting position.

Cues

• Upper arms vertical, elbows tucked.
• Lower to beside the ears.
• Only the elbows move.
• Press to lockout.

Common mistakes

• Elbows flaring out.
• Upper arms drifting back.
• Dropping the weight too fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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