Dumbbell Skullcrusher

The lying tricep extension done with two dumbbells — the most-programmed mass-builder for the back of the arms.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Triceps

Secondary

none

Step by step

Lie on a flat bench with a dumbbell in each hand pressed straight overhead with palms facing each other.
Plant your feet on the floor and pull your shoulder blades back and down into the bench.
Keep your upper arms locked vertical with elbows pointing straight up at the ceiling.
Lower the dumbbells slowly toward the sides of your forehead by bending only at the elbows.
Pause briefly when the dumbbells reach ear level and you feel a deep stretch in the triceps.
Extend the elbows to drive the dumbbells back up to the starting position and squeeze the triceps.

Log your sets. After a few weeks you will see whether it is moving. Free.