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Band Skull Crusher

Triceps Isolation Resistance bandFlat bench
Demo (loops)

How to do it

Starting position

  1. Anchor the band to a bench leg or a low point near your head.
  2. Lie down, grip the ends with both hands, and extend your arms straight above your chest.
  3. Keep your elbows shoulder-width apart and keep them pinned.

Movement

  1. Keep your elbows fixed in place and bend your arms to bring your hands toward your forehead.
  2. Pause briefly above your forehead.
  3. Extend your arms straight again using your triceps.

Breathing

Inhale as you bend, exhale as you extend.

Cautions

  • If your elbows flare out, your chest works instead.
  • If your arms shift toward your head, it becomes a pullover. Keep your elbows pinned.

Exercise info

Primary musclesTriceps
EquipmentResistance bandFlat bench
Movement patternIsolation
Rep range12–15 reps
3 similar exercises

Representative exercise: Band Skull Crusher

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.