Arms · Dumbbell
Dumbbell Glute Bridge Skull Crusher
How to do the dumbbell glute bridge skull crusher, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your back with knees bent and feet flat, holding a dumbbell in each hand with arms extended over your chest. Drive your hips up into a glute bridge and hold it there. Bend your elbows to lower the dumbbells toward your forehead, then extend to press them back up.
- 1Feel your triceps lengthen and contract as the elbows move
- 2Hold your hips high with glutes squeezed throughout
- 3Keep your upper arms still and only the forearms moving
Common mistakes
- Don't let your hips drop during the press
- Avoid flaring the elbows wide; keep them pointed forward
- Don't lower the weight onto your face; control the descent
Muscles worked
The dumbbell glute bridge skull crusher mainly works the triceps and glutes, with the hamstrings, forearms, lower back, upper abs, and lower abs assisting.
- TricepsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- Mid ChestMinor
- LatsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
- Front DeltsMinor
Kovo programs the dumbbell glute bridge skull crusher for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.