Band Skull Crusher

Body Part: Upper Arms

Muscle: Triceps

Equipment: Band

Band Skull Crusher is a lying triceps extension performed on a flat bench with a band anchored low behind the head end of the bench. You lie supine with your head closest to the anchor, hold the band above the shoulders, and bend the elbows to lower the hands toward the forehead before extending back to the top. The image shows a classic bench-supported setup, not a standing press or a cable movement, so the bench position and low anchor are part of the exercise itself.

The main training effect is elbow extension strength for the triceps, with a strong emphasis on the long head because the upper arm stays slightly flexed overhead relative to the torso. Forearms help you keep the band aligned in the hands, the front of the shoulders help stabilize the upper arm position, and the core keeps the rib cage from flaring as the band tension changes through the range. Compared with a dumbbell version, the band creates smoother resistance and usually becomes hardest as the elbows approach lockout.

The setup matters because this movement is easy to turn into a loose pullover if the shoulders and ribs drift. Lie flat with the shoulders supported by the bench, feet planted, and the upper arms pointed mostly toward the ceiling. Start with the wrists stacked over the elbows and the band line centered over the shoulders, then hinge only at the elbows as you lower. The upper arms should stay relatively quiet so the triceps do the work instead of momentum or shoulder swing.

Good reps are controlled on both ends of the range. Lower the hands toward the forehead or slightly behind it as long as the elbows stay comfortable, then extend smoothly until the arms are straight without snapping the lockout. Because the band gets tighter as you finish the rep, avoid rushing the top half. A short pause near full extension can make the set feel cleaner and keep the elbows honest.

This exercise fits well as accessory triceps work, a home-training option, or a lighter bench movement when you want repeated elbow extension without heavy joint loading. Use it for moderate or higher reps with a band that lets you keep the elbows in position and the torso still. The most common errors are letting the elbows flare, arching the lower back to chase range, and pulling the band so far behind the head that shoulder position collapses. If the elbows or shoulders complain, shorten the range and use a lighter band before adding more tension.

Instructions

• Anchor the band low behind the head end of a flat bench and lie on your back with your head closest to the anchor.
• Plant your feet, grip the band ends, and press your hands above your shoulders with your elbows pointing toward the ceiling.
• Stack your wrists over your elbows and keep your upper arms mostly still before you start the first rep.
• Lower the band by bending only at the elbows until your hands move toward your forehead or just behind it.
• Keep your shoulders and rib cage quiet so the upper arms do not drift or flare.
• Drive the hands back up by straightening the elbows until the arms are fully extended over the chest.
• Squeeze the triceps at the top without snapping the elbows hard into lockout.
• Inhale as you lower, exhale as you extend, and step out of the band tension once the set is finished.

Tips & Tricks

• Keep the upper arms pointed mostly up instead of letting the elbows drift wide at the bottom.
• Use a band that lets you reach the forehead without the shoulders rolling forward.
• Let the band travel in a clean line over the shoulders rather than drifting toward the belly or face.
• If the top becomes grindy, choose a lighter band because the resistance increases as you extend.
• Keep your wrists straight so the band does not fold the hands backward.
• Pause for a beat at full elbow bend if you want more triceps tension without more momentum.
• Shorten the range if the elbows feel cranky when the hands move behind the head.
• Keep the lower back in contact with the bench instead of turning the rep into a bridge.

Frequently Asked Questions

What muscle does Band Skull Crusher target most?

The triceps are the main movers, especially the long head because the upper arms stay set while the elbows open and close.

Can beginners perform this exercise?

Yes. A light band and a short, controlled range make it beginner-friendly as long as the elbows stay pointed up.

Where should I anchor the band for this movement?

Anchor it low behind the head end of the bench so the tension pulls from behind you while you lie flat.

Should my elbows move during the rep?

The upper arms should stay nearly fixed while the forearms swing through the motion. If the elbows flare or drift, the set turns into a shoulder movement.

Why does the top of the rep feel harder with a band?

Band tension rises as the band stretches, so the lockout usually feels more demanding than the bottom of the rep.

What should I do if the band hits my forehead or face?

Shorten the range slightly and bring the hands toward the forehead only as far as you can keep the elbows stable and the band path controlled.

How is this different from a dumbbell skull crusher?

The setup is similar, but the band gives smoother resistance and usually loads the finish of the rep more heavily than a dumbbell does.

When should I stop the set?

Stop when the elbows start flaring, the ribs pop up, or the band path gets sloppy. Those are the first signs the triceps are no longer doing the work cleanly.