Skull Crushers (Dumbbell)
Dumbbell skull crushers are an isolation exercise performed on a flat bench that targets the triceps muscles on the back of the upper arm. By using dumbbells, this variation corrects muscle imbalances and allows for a greater range of motion compared to a barbell.
Iridium favors this exercise to target the triceps long head, balancing the lateral-head stimulation typical of your heavy pressing work. The algorithm tracks sub-muscle-group fatigue to insert this movement only when recovery status permits additional isolation volume. RPE trends are then used to dictate weight progression and ensure intensity matches your hypertrophy goals.
Form Cues
- Lie flat on the bench with feet planted firmly on the floor.
- Keep your upper arms vertical and stationary throughout the set.
- Lower the dumbbells slowly until they are beside your ears.
- Squeeze your triceps hard to extend your arms back to the starting position.
- Don't let your elbows flare outward significantly.
- Don't allow your upper arms to rock back and forth.
- Don't drop the weights quickly during the lowering phase.
- Don't arch your lower back excessively off the bench.
Common Mistakes
- Flaring elbows out to the sides
- Using momentum to lift the weight
- Restricting range of motion
- Unlocking the shoulders during the rep
Muscles Worked
This exercise primarily targets the long head of the triceps, which is essential for filling out the sleeves and providing overhead stability. It also heavily recruits the lateral head of the triceps and engages the forearm stabilizers to keep the individual dumbbells balanced.
Primary
Secondary
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