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Upper Arms · Dumbbell
Dumbbell Skullcrusher
Dumbbell Skullcrusher is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders, forearms and chest assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
- Forearms · Forearm Flexors, Forearm Extensors
- Chest · Pectoralis Major
How to do Dumbbell Skullcrusher
- Lie on a flat bench with your feet firmly planted and hold a dumbbell in each hand above your chest using a neutral grip.
- Keep your upper arms fixed, then bend your elbows to lower the dumbbells beside your head.
- Extend your elbows to raise the dumbbells along the same path until your arms are straight.
- Repeat for the required amount of repetitions.
Form tips
- Keep your elbows pointing upward instead of allowing them to flare outward.
- Maintain contact between your head, upper back, hips, and the bench.
- Hold your upper arms steady and move only through your elbows.
- Inhale as you lower the dumbbells and exhale as you extend your elbows.
Dumbbell Skullcrusher alternatives
More triceps exercises
Dumbbell Skullcrusher FAQ
What muscles does Dumbbell Skullcrusher work?
Dumbbell Skullcrusher mainly works the triceps in the upper arms (Triceps Brachii). The shoulders, forearms and chest work as secondary muscles.
What equipment do you need for Dumbbell Skullcrusher?
You need a dumbbell.
How many sets and reps of Dumbbell 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 Dumbbell Skullcrusher good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Skullcrusher burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Skullcrusher?
Other exercises for the triceps include Band Skullcrusher, Cable Pushdown, Cable Cross Pushdown and Bodyweight Overhead Triceps Extension.
For developers
Use Dumbbell 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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