Skullcrusher / Overhead Extension

Long head under stretch; very effective for triceps hypertrophy.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Arms overhead to stretch the long head
• Elbows pointing forward and fixed
• Lower behind your head under control
• Extend fully without a violent lockout

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lower for 2–3 s behind your head, extend for 1 s without a harsh lockout

Common mistakes

• Flaring your elbows out to the sides
• Moving your shoulders instead of isolating the elbow
• Hitting the back of your head by lowering without control

Muscles worked

Primary

• Triceps

Alternatives

• Cable Triceps Pushdown
• Parallel Bar Dips