Arms · Dumbbell
Dumbbell Skull Crushers
How to do the dumbbell skull crushers, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on a bench with dumbbells. Extend your arms upward, then bend your elbows to lower the weights near your head.
- 1Feel your triceps working as you lower the dumbbells toward your head and extend back up
- 2Keep your upper arms perpendicular to the floor to isolate the triceps
- 3Squeeze at the top and control the dumbbells on the descent
Common mistakes
- Avoid flaring your elbows or moving your shoulders
- Don't lower the weights too far; stop just before they reach your head
- Avoid using momentum or arching your back
Muscles worked
The dumbbell skull crushers mainly works the triceps, with the upper chest assisting.
- TricepsPrimary
- Upper ChestSupport
- Lower ChestMinor
- Front DeltsMinor
Dumbbell Skull Crushers strength standards
See how your dumbbell skull crushers ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM105 lb
Platinume1RM145 lb
Diamonde1RM170 lb
Champione1RM190 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell skull crushers 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 April 2026.