ARMS · ISOLATION
Dumbbell Floor Skull Crusher
A floor-based dumbbell triceps extension with a naturally limited bottom range.
Primary musclesTriceps
Secondary musclesForearms
EquipmentDumbbells, Floor
DifficultyBeginner · Elbow Extension
How to perform
- Lie on the floor holding dumbbells over the chest.
- Bend the elbows to lower the weights beside the head.
- Extend the elbows to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the triceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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