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Exercise 0351 · REF mpKZGWz

Dumbbell Lying Triceps Extension exercise animation

Dumbbell Lying Triceps Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

The lying triceps extension — often called a skull crusher when done with a barbell — stretches the triceps deeply at the bottom before extending back to lockout. That bottom-position stretch is where most of the growth stimulus comes from, more than the lockout at the top. Keeping the upper arms vertical and stationary is the main technical point; letting them travel toward the head turns it into a different, riskier movement.

How to Do the Dumbbell Lying Triceps Extension

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight up over your chest, keeping your elbows close to your body.
  3. Lower the dumbbells down towards your forehead, bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Lying Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Lying Triceps Extension work?
The Dumbbell Lying Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Lying Triceps Extension?
The Dumbbell Lying Triceps Extension is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Triceps Extension?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.