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Upper Arms · Band
Band Skullcrusher
Band Skullcrusher is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders, forearms and serratus anterior assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoid
- Forearms · Forearm Extensors
- Serratus Anterior · Serratus Anterior
How to do Band Skullcrusher
- Attach one end of a loop resistance band to a sturdy anchor point at head height. Stand facing away from the anchor point. Hold the other end of the band with your hands in a neutral grip.
- Lean forward slightly, allowing the band to extend. While hinging at the elbow joint, squeeze your triceps to straightening your arms. Hold for 1-2 seconds.
- Slowly release the tension in the band, returning to the starting position.
- Repeat the movement for the desired repetitions.
Form tips
- Keep your upper arms close to your head throughout the movement. Avoid letting your elbows flare outward during the extension.
- Extend only at the elbows and keep your shoulders as still as possible.
- Control the lowering phase to keep constant tension on the triceps.
- Exhale as you straighten your arms and inhale as you return.
Band Skullcrusher alternatives
More triceps exercises
Band Skullcrusher FAQ
What muscles does Band Skullcrusher work?
Band Skullcrusher mainly works the triceps in the upper arms (Triceps Brachii). The shoulders, forearms and serratus anterior work as secondary muscles.
What equipment do you need for Band Skullcrusher?
You need a band and a sturdy surface.
How many sets and reps of Band Skullcrusher should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Skullcrusher good for beginners?
Yes. Band Skullcrusher is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Band Skullcrusher burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Skullcrusher?
Other exercises for the triceps include Dumbbell Skullcrusher, Dumbbell Lying Triceps Extension, Ez Bar Overhead Extensions Standing and Dumbbells Triceps Kick Back Both Arms.
For developers
Use Band Skullcrusher in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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