Lying Dumbbell Skull Crusher

Starting position

1. Lie on a flat bench with your feet planted on the floor.
2. Hold a dumbbell in each hand with a neutral grip — palms facing each other.
3. Straighten your arms over your chest or slightly towards your head.
4. Head, shoulder blades and hips stay on the bench, core braced.

Execution

1. Inhale and slowly bend your elbows, lowering the dumbbells beside your head, around ear level.
2. Upper arms stay still and slightly angled back towards your head; elbows point at the ceiling.
3. Exhale and straighten your arms back to the start.
4. Don't clank the dumbbells together at the top or fully relax the triceps.

Common mistakes

• Elbows flaring out — the triceps switch off and the shoulders take over.
• Upper arms moving with the forearms — the exercise turns into a pullover or a press.
• Dumbbells that are too heavy — you lose control right next to your face.
• Hips lifting off the bench — the lower back arches.

Beginner tips

• Start with 3–5 kg per hand: weight goes up slowly in this exercise.
• Lower the dumbbells over 2–3 seconds, no jerking.
• If your elbows feel uncomfortable, shorten the range a little.

Alternatives

• Lying Barbell Skull Crusher — the same movement with a barbell or EZ bar
• Triceps Rope Pushdown — less stress on the elbows
• Diamond Push-Ups — no equipment needed