Dumbbell Skull Crusher

Muscles worked by the Dumbbell Skull Crusher

Primary

TricepsTriceps Brachii

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Skull Crusher

1. Lie on a flat bench holding dumbbells over your chest.
2. Lower the dumbbells toward the sides of your head.
3. Extend your arms back up.
4. Repeat.

Form tips

• Keep elbows pointing toward the ceiling.
• Use a controlled tempo.

At a glance

Dumbbell Skull Crusher in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Lying Tricep Extension
• Skull Crusher
• Banded Triceps Stretch
• Bench Dips
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-skull-crusher",
  "name_en": "Dumbbell Skull Crusher",
  "name_de": "Kurzhantel-Skull-Crusher",
  "name_es": "Skull Crusher con Mancuernas",
  "description_en": "A lying triceps extension with dumbbells allowing independent arm movement.",
  "description_de": "Liegende Trizepsstreckung mit Kurzhanteln für unabhängige Armbewegung.",
  "description_es": "Una extensión de tríceps tumbado con mancuernas que permite el movimiento independiente de cada brazo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "skull-crusher",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench holding dumbbells over your chest.",
    "Lower the dumbbells toward the sides of your head.",
    "Extend your arms back up.",
    "Repeat."
  ],
  "instructions_de": [
    "Leg dich auf eine flache Bank, Kurzhanteln über der Brust.",
    "Senke die Kurzhanteln zu den Seiten des Kopfes.",
    "Strecke die Arme zurück nach oben.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Túmbate en un banco plano sosteniendo mancuernas sobre el pecho.",
    "Baja las mancuernas hacia los lados de la cabeza.",
    "Extiende los brazos hacia arriba.",
    "Repite."
  ],
  "tips_en": [
    "Keep elbows pointing toward the ceiling.",
    "Use a controlled tempo."
  ],
  "tips_de": [
    "Ellbogen zur Decke gerichtet halten.",
    "Kontrolliertes Tempo verwenden."
  ],
  "tips_es": [
    "Mantén los codos apuntando hacia el techo.",
    "Usa un tempo controlado."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/db-skull-crusher-start.webp",
      "peak": "images/flat/db-skull-crusher-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-skull-crusher");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.