Decline Dumbbell Skullcrusher

The decline bench keeps tension on the triceps through the whole range; a great stretch on the long head.

• Isolation
• Dumbbell
• Beginner

How to do it

• Lying on a decline, arms vertical
• Lower the dumbbells beside your ears bending only at the elbow
• Extend without snapping into lockout

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Flaring your elbows outwards
• Moving your arms instead of your forearm

Muscles worked

Primary

• Triceps

Alternatives

• Skullcrusher / Overhead Extension
• Overhead Cable Triceps Extension