Movement overview

The Dumbbell Lying Triceps Extension, also known as the 'skull crusher', is an isolation exercise targeting the triceps brachii. It is performed lying on a bench with a dumbbell in each hand, extending the arms to work the triceps through a full range of motion.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the floor.
2. Hold a dumbbell in each hand with an overhand grip, arms fully extended above your chest.
3. Keep your elbows stationary and close to your head throughout the movement.
4. Slowly lower the dumbbells by bending your elbows until they are just above your forehead.
5. Pause briefly at the bottom of the movement.
6. Extend your arms back to the starting position by contracting your triceps.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a controlled motion to avoid using momentum.
• Keep your elbows tucked in to maximize triceps engagement.
• Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
• Use a spotter if lifting heavy weights to ensure safety.
• Start with lighter weights to master form before progressing to heavier loads.
• Focus on squeezing the triceps at the top of each repetition for maximum contraction.