Arms · Isolation Exercise
Skullcrusher
The Skullcrusher is an isolation exercise that primarily trains the Triceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Barbell / Dumbbell / Bench
Intermediate
Muscles worked
Triceps — primary
How to perform the Skullcrusher
1
Set up
Bar over forehead, elbows pointing up.
2
Execute
Lower toward the forehead — only forearms move.
3
Form check
Press back up, elbows stay still throughout.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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