Dumbbell Lying Tricep Extension

Dumbbell Lying Tricep Extension / Skull Crusher Basics

Primary muscles worked: Triceps

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Dumbbells and Bench

How To Perform The Dumbbell Lying Tricep Extension / Skull Crusher

• Also known as the dumbbell lying skull crusher, the dumbbell lying tricep extension utilizes dumbbells and a bench.
• First, grab a pair of dumbbell with an overhand grip.
• Sit down and lay with your back flat on a bench. Your arms should be in full extension and in line with your shoulders so that your palms are facing each other.
• Bend at the elbow, lowering the weight back toward your head.
• Once your forearms are parallel with the floor, bring your arms back to full extension and in line with the shoulder by using your triceps muscles.

Dumbbell Lying Tricep Extension / Skull Crusher Tips

• A spotter is highly recommended for this lift. This is due in part to the dumbbells coming over the face, which is a very vulnerable position for any athlete.
• Also, some athlete's may allow their elbows to flare out or have trouble supporting the weight with their wrists. A spotter will be able to assist with this.

Dumbbell Lying Tricep Extension / Skull Crusher and Sports Application

The lying dumbbell tricep extension can be seen as a variation of punching in boxing, of throwing in football, and of throwing in baseball. This exercise is great at isolating the tricep which will cause significant increases in tricep strength and power. This in turn will improving punching power and throwing strength.