Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Extension

The Dumbbell Lying Triceps Extension, also known as the Skull Crusher, is a highly effective exercise for targeting and sculpting the triceps muscles. This exercise is typically performed lying on a bench, using dumbbells as resistance. The primary focus of the exercise is on the back of the upper arm, where the triceps brachii muscles are located. During the Dumbbell Lying Triceps Extension, you start by lying flat on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand and extend your arms straight up towards the ceiling. Keeping your upper arms stationary and parallel to each other, slowly lower the dumbbells towards your forehead by flexing at the elbows. The movement should be controlled and smooth, without any jerking or swinging motions. By concentrating on the triceps, this exercise helps to increase strength, tone, and definition in the back of the arms. In addition, it also engages the stabilizing muscles of the shoulder and upper back, promoting overall upper body strength and stability. The Dumbbell Lying Triceps Extension can be modified by using different weights, hand positions, or using a barbell instead of dumbbells to add variety and challenge to your triceps workout. Incorporating the Dumbbell Lying Triceps Extension into your fitness routine can help you achieve stronger, more defined arms, while also improving your overall upper body strength. It is important to remember to use proper form and start with a weight that is appropriate for your fitness level, gradually increasing the weight as you get stronger.


  • Lie down on a flat bench with a dumbbell in each hand, palms facing each other, and the arms fully extended.
  • Position the dumbbells directly above your shoulders with your palms facing towards your feet.
  • Keeping your upper arms still, bend your elbows and slowly lower the dumbbells towards your forehead until your forearms are parallel to the ground.
  • Pause for a moment, then extend your arms back to the starting position by contracting your triceps.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on form and technique to ensure you are targeting the triceps effectively.
  • Start with lighter weights and gradually increase the resistance as you gain strength.
  • Maintain a steady and controlled tempo throughout the exercise to maximize muscle engagement.
  • Engage your core and keep your back flat against the bench to maintain proper alignment.
  • Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
  • Incorporate different variations of the exercise such as using an ez-bar or performing a single-arm triceps extension.
  • Pair this exercise with other triceps exercises for a well-rounded triceps workout.
  • Ensure you are breathing properly throughout the movement, exhaling during the exertion phase.
  • Take rest days to allow your muscles to recover and grow stronger.
  • Stay consistent with your training and gradually increase the intensity over time.


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