Dumbbell Two-Arm Pronated-Grip Skull Crusher

a.k.a. Dumbbell Skull Crusher

Differentiation: Mechanics

This variation of a lying triceps extension is unique. Here is how: you hold the dumbbells with a pronated grip. Using this grip engages the short head of your tricep. You also lower the dumbbells down to head-level. You also use dumbbells for this exercise. Using dumbbells ensures each tricep lifts the same amount of weight. Using equal weight increases the overall symmetry 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) Raise the dumbbells above your head with your palms facing your legs.

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.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your arms at the elbows allow the dumbbells to gradually drop down simultaneously using an arc motion...

3) ...until the dumbbells are level with your forehead.

4) Hold this position for a count of one second.

5) This is the ending position.

6) Then, again lift the dumbbells straight up above your head.

7) Repeat reps for a full set.

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

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

Keep your elbows pointed upward.

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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