Dumbbell Decline Skullcrusher
Hone your triceps with the Dumbbell Decline Skullcrusher. A challenging exercise for serious arm strength.
The Dumbbell Decline Skullcrusher is a compound exercise that mainly works the triceps, with help from the forearms. You'll need: decline bench or dumbbells.
Required Equipment
Dumbbell Decline Skullcrusher Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Inner Forearm (wrist flexors)
Dumbbell Decline Skullcrusher Variations and Alternatives
How to do the Dumbbell Decline Skullcrusher
Start by securing yourself on a decline bench, ensuring that your legs are locked in place at the top of the bench.
Take a pair of dumbbells with a neutral grip (palms facing each other) and lie down on the bench.
Press the dumbbells up above your chest until your arms are fully extended, but don’t lock your elbows.
Keeping your upper arms stationary and elbows in, slowly lower the dumbbells in a controlled motion, bending at the elbows. The dumbbells should move in an arc-like motion towards the sides of your head or just beside your ears.
Lower the dumbbells until your forearms slightly pass parallel to the floor, or you feel a stretch in your triceps.
Pause briefly at the bottom of the movement.
Exhale and extend your elbows to raise the dumbbells back to the starting position without using momentum.
Contract your triceps at the top of the movement for a second, then slowly lower the dumbbells again.
Repeat the motion for the desired number of repetitions.
Maintain control throughout the exercise and avoid letting the dumbbells drift forward or backward, which could strain your shoulders or reduce triceps engagement.
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Dumbbell Decline Skullcrusher FAQs
What muscles does the Dumbbell Decline Skullcrusher work?
The Dumbbell Decline Skullcrusher mainly works the triceps, with help from the forearms. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Decline Skullcrusher?
Decline bench or dumbbells.
Is the Dumbbell Decline Skullcrusher a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Decline Skullcrusher go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Decline Skullcrusher variations and alternatives?
Similar exercises include the Barbell Incline Triceps Extension Skull-Crusher, Dumbbell Incline Tricep Kickback, Dumbbell Single-Arm Triceps Extension and Dumbbell Prone Tricep Kickback.
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