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Dumbbell Floor Skull Crusher

Triceps Isolation Dumbbell
Demo (loops)

How to do it

Starting position

  1. Lie on the bench and plant both feet firmly on the floor.
  2. Hold a dumbbell in each hand and extend your arms straight toward the ceiling.
  3. Grip the dumbbells with the backs of your hands facing outward.
  4. Keep your eyes fixed upward.

Movement

  1. Keep your upper arms stationary and slowly lower the dumbbells beside your ears.
  2. Bend your elbows to 90 degrees.
  3. Focus on contracting your triceps and straighten your arms again.

Breathing

Inhale as you lower the dumbbells and exhale as you press them up.

Trainer tips

  • Hold the dumbbells with your palms facing each other
  • Keep your elbows pinned and bend only your arms

Cautions

  • Using momentum creates a risk of injury, so proceed slowly and with control.
  • Flaring and wobbling the elbows
  • Pushing up through the shoulder joints

Exercise info

Primary musclesTriceps
EquipmentDumbbell
Movement patternIsolation
Rep range10–15 reps
4 similar exercises

Representative exercise: Skull Crusher

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Glute Bridge Skull CrusherHarderDumbbell Decline Triceps ExtensionHarderMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseCable Rope PushdownSimilar exerciseBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
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.