Arms · Dumbbell
Dumbbell Lying Floor Skullcrusher
How to do the dumbbell lying floor skullcrusher, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on the floor holding a dumbbell in each hand with arms extended over your chest, palms facing each other. Bend at the elbows to lower the dumbbells toward your forehead, then extend back up to lock out. The floor limits how far your elbows can travel, protecting the joint.
- 1Stretch and load across the triceps as you lower
- 2Elbows staying tucked and pointed at the ceiling
- 3Strong squeeze at the top through the back of the arm
Common mistakes
- Flaring your elbows out wide as you lower
- Letting the dumbbells drift toward your shoulders
- Using momentum or bouncing out of the bottom
Muscles worked
The dumbbell lying floor skullcrusher mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell lying floor skullcrusher 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.