Skull Crusher (Dumbbell)
Also called DB Skull Crusher, Lying Tricep Extension (Dumbbell), Lying Triceps Press (Dumbbell)
How to do it
Lie on a bench holding a dumbbell in each hand over your chest with palms facing each other. Keep your upper arms fixed as you lower the bells toward your temples by bending the elbows, then extend to full lockout. Control the return and keep your elbows from flaring.
Setup
Lie on a flat bench with one dumbbell over each shoulder and palms facing inward. Keep wrists neutral, upper arms fixed, and elbows aimed forward rather than flared.
Where you should feel it
Through both triceps as the bells lower beside the head and extend, with the front shoulders stabilizing each upper arm independently. Stop before elbow discomfort.
When to use it
Use for lying triceps hypertrophy with independent loading and a neutral wrist position. Controlled sets of 8-15 reps reveal side-to-side differences.