How to do the Barbell Skull Crusher
- Lie on a bench, feet flat, and hold a barbell above your shoulders.
- Bend your elbows, lowering the bar in a curve towards your forehead.
- Straighten your arms fully to return the barbell to the starting position.
- Keep your upper arms fixed in place throughout the movement.
- Repeat this motion to complete another repetition.
Full technique — 7 steps
- Lie on a flat bench with feet planted and hold the barbell above your shoulders.
- Use a shoulder-width overhand grip and straighten your arms without letting elbows drift wide.
- Set your upper arms slightly back from vertical to keep tension on the triceps.
- Bend your elbows and lower the bar in an arc toward your forehead or just behind it.
- Stop when your elbows reach a deep bend and the bar is close without touching.
- Extend your elbows to drive the bar back to the start position over your shoulders.
- Finish with the elbows straight and upper arms still mostly fixed in place.
Common mistakes
- Elbows flaring out wide
- Turning it into a pullover
- Dropping bar straight onto forehead
- Letting upper arms drift backward
- Using excessive body momentum
Form cues
- Move only at elbows
- Keep wrists straight
- Upper arms stay quiet
- Lower behind forehead if needed
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Triceps Pushdown (Bar) Easier
- Triceps Pushdown (Reverse Grip) Easier
Dumbbells
- Dumbbell Skull Crusher Same level
- Incline Dumbbell Overhead Triceps Extension Same level
Resistance bands
Machine
- Ski Erg Triceps Extension Easier
- Ski Erg Triceps Pushdown Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Triceps Pushdown (Rope)
- Easier Dumbbell Overhead Triceps Extension
- This exercise Barbell Skull Crusher
- Harder Bodyweight Triceps Extension
Too hard for now? Start with the Dumbbell Overhead Triceps Extension.
In ready-made workouts
- Upper-body push-pull workout45 min · Gym
Quick answers
What muscles does the Barbell Skull Crusher work?
Primary: Triceps 10/10.
When should I do the Barbell Skull Crusher in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Barbell Skull Crusher?
Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Barbell Skull Crusher?
Cable machine: Triceps Pushdown (Bar), Triceps Pushdown (Reverse Grip). Dumbbells: Dumbbell Skull Crusher, Incline Dumbbell Overhead Triceps Extension. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Resistance Band Triceps Pushdown. Machine: Ski Erg Triceps Extension, Ski Erg Triceps Pushdown.
What is an easier version of the Barbell Skull Crusher?
Dumbbell Overhead Triceps Extension (Beginner), Triceps Pushdown (Rope) (Beginner).
What is a harder version of the Barbell Skull Crusher?
Bodyweight Triceps Extension (70% of bodyweight).
