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Band Skull Crusher

Band Skull Crusher

The Band Skull Crusher is a fantastic exercise for targeting the muscles in your triceps, which make up the majority of your upper arm. This exercise is typically performed using a resistance band, making it a versatile and convenient option for both home and gym workouts. It is a great option for those looking to add definition and strength to their arms. During the Band Skull Crusher, you'll start by securing the resistance band around a solid anchor point above your head. Holding the band handles or looping it around your hands, you'll then assume a lying position on a bench or the floor, with your arms extended directly above your chest. From here, you'll bend your elbows and lower the handles of the band towards your forehead, keeping your upper arms stationary. Finally, you'll extend your arms back to the starting position, feeling the contraction in your triceps. This exercise primarily targets the long head of the triceps, helping to build strength and size in this muscle group. It also engages the lateral and medial heads of the triceps, providing a well-rounded tricep workout. The Band Skull Crusher can be easily adjusted to fit your fitness level by using different tension bands, making it suitable for beginners to advanced lifters. Remember to maintain proper form throughout the exercise, keeping your core engaged and elbows tucked in. It is important to perform the movement in a controlled manner, focusing on the mind-muscle connection in your triceps. Aim for 3-4 sets of 10-12 repetitions, with a short rest period between sets, to challenge and stimulate your triceps effectively. Incorporating the Band Skull Crusher into your workout routine can help you achieve stronger and more defined triceps. As with any exercise, it is important to start with a warm-up, listen to your body, and gradually increase the resistance or intensity over time. Enjoy the burn and embrace the results!


  • Start by lying flat on your back and positioning a resistance band securely under a stable anchor. Hold the other end of the band with both hands, with your palms facing up.
  • Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
  • Slowly lower the band towards your forehead, bending at the elbows and maintaining control.
  • Pause briefly at the bottom of the movement, feeling the stretch in your triceps.
  • Engage your triceps to straighten your arms back up to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Warm up properly before starting the exercise to reduce the risk of injury.
  • Choose the right resistance band that challenges you but still allows you to maintain proper form throughout the exercise.
  • Keep your elbows stationary and close to your head throughout the movement to fully engage the triceps.
  • Focus on controlling the movement and avoid using momentum to perform the exercise effectively.
  • Breathe properly during the exercise, exhaling as you extend your arms and inhaling as you bring them back in.
  • Engage your core muscles by maintaining a stable and neutral spine position throughout the exercise.
  • Start with a lower resistance band and gradually increase the intensity as your strength improves.
  • Incorporate variations of this exercise, such as using different attachment points or angles, to target the triceps from various angles.
  • Listen to your body and take breaks or modify the exercise if you experience pain or discomfort.
  • Ensure proper nutrition and hydration to support muscle recovery and growth.

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