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IntermediateArmsBarbellIsolation

Barbell Skullcrusher

The barbell skullcrusher is a classic isolation exercise for building triceps size and strength. It is performed lying on a bench and emphasizes the long head of the triceps.

Barbell Skullcrusher demonstration

Visual demonstration — Barbell Skullcrusher

Muscles Worked

Triceps Brachii (Primary)AnconeusForearm Flexors

Step-by-Step Instructions

  1. 1Lie on a flat bench holding a barbell with a narrow grip.
  2. 2Extend arms above your chest.
  3. 3Lower the bar toward your forehead by bending your elbows.
  4. 4Press the bar back up to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep elbows stationary.
  • Lower the bar with control.
  • Avoid locking elbows at the top.

Common Mistakes to Avoid

  • Flaring elbows
  • Lowering bar too quickly
  • Not using full range of motion

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