Arms · Quick demonstration

Barbell Skull Crusher

Train the backs of your upper arms with a controlled lying triceps extension.

Bench and barbell7-second video

Two points to remember

Barbell Skull Crusher — Arms extended — Arms extended

Barbell Skull Crusher — Lower the bar with control — Lower the bar with control

Watch the demonstration

Target muscles

Triceps

How to do it

Lie on a flat bench with your feet on the floor. Grip the barbell with both hands about shoulder-width apart and hold it over your shoulders with your arms straight.
Keep your upper arms steady and bend at the elbows. Lower the bar toward the top of your head within a range you can control.
Straighten your elbows to bring the bar back up. Start with a weight you can lower smoothly.

Let your elbows bend and straighten while your upper arms stay steady.

Common mistakes

Letting the elbows flare out as you lower.
Swinging the upper arms and turning the movement into a pullover.
Letting the bar drop toward your head.