How to do the Resistance Band Floor Skull Crusher
- Lie on your back, head toward the band's low anchor, knees bent.
- Hold a handle in each hand, upper arms pointing straight up.
- Straighten your arms until your hands are over your shoulders.
- Bend your elbows slowly to return your hands behind your head.
Full technique — 6 steps
- Anchor the band low on a rack or sturdy post and lie on your back with your head toward it.
- Bend your knees, set your feet flat on the floor, and take one handle in each hand.
- Point your upper arms straight up and bend your elbows so your hands are behind your head.
- Extend your elbows to press the handles up until your arms are straight above your shoulders.
- Keep your upper arms mostly fixed so the movement comes only from the elbows.
- Bend your elbows to return the handles behind your head under band tension.
Common mistakes
- Letting upper arms swing
- Elbows flaring wide apart
- Turning it into a pullover
- Letting band snap back
- Stopping short of full extension
Form cues
- Move only at elbows
- Keep upper arms still
- Straighten arms completely
- Control the band's pull
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Single Arm Dumbbell Skull Crusher Same level
- Dumbbell Floor Skull Crusher Harder
Cable machine
- Cross Cable Triceps Pushdown Harder
- Cable Skull Crusher Harder
Machine
- Ski Erg Triceps Pushdown Same level
- Ski Erg Triceps Extension Same level
Kettlebell
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Resistance Band Floor Skull Crusher
- Harder Dumbbell Overhead Triceps Extension
- Harder Barbell Skull Crusher
Quick answers
What muscles does the Resistance Band Floor Skull Crusher work?
Primary: Triceps 10/10. Also works: Forearms 3/10, Lats 3/10, Rotator Cuff 3/10.
When should I do the Resistance Band Floor Skull Crusher in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.
How many sets and reps of the Resistance Band Floor Skull Crusher?
Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Resistance Band Floor Skull Crusher?
Dumbbells: Single Arm Dumbbell Skull Crusher, Dumbbell Floor Skull Crusher. Cable machine: Cross Cable Triceps Pushdown, Cable Skull Crusher. Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.
What is a harder version of the Resistance Band Floor Skull Crusher?
Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).
