Dumbbell Two-Arm Hammer-Grip Skull Crusher [Past the head]- Lying on a Bench

a.k.a. Lying Dumbbell Tricep Extension

Differentiation: Mechanics

This variation of a Lying Triceps Extension is unique. Here is how: you use two dumbbells. Using dumbbells ensures each arm lifts the same amount of weight. Using equal weight increases the symmetry of your triceps muscles. You also hold the dumbbells with a hammer grip. This type of grip targets and develops the lateral head of the triceps. This exercise may seem similar to the Two-Dumbbell Skull Crusher, but it differs slightly. When performing this exercise - Lying Dumbbell Tricep Extensions with Hammer Grip - | you bring the dumbbells down lower than your face. This movement is a longer range of motion for your triceps to work through. This longer range of motion increases their overall strength of your triceps.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain two dumbbells.

4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.

5) Lie back lengthwise on the bench while holding the dumbbells near your chest.

6) ...with your feet flat on the floor, wide apart for stability.

7) Fully extend your arms and dumbbells straight up above your head, so that your arm is perpendicular to the floor.

8) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.

9) Hold the dumbbells shoulder-width apart, with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your arms at the elbows to allow the dumbbells to gradually arc downward simultaneously

3) ...by bending at the elbow.

4) ...until the dumbbells are level with your forehead on either side of your head

5) Hold the contraction for a count of one second.

6) Exhale as you lift the dumbbells simultaneously up to the starting position.

7) This is the starting position.

8) Repeat reps for a full set.

9) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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