How to Do the Dumbbell Lying Skull Crusher
Beginner arms exercise with dumbbell.
The Dumbbell Lying Skull Crusher is a beginner-level arms exercise that puts focused tension on the triceps, using dumbbell. As an isolation movement it lets you target the triceps directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Lie flat on a bench holding a dumbbell in each hand over your chest, palms facing each other and elbows tucked.
- 2Keeping your upper arms vertical and still, bend only at the elbows to lower the dumbbells toward the sides of your forehead.
- 3Pause, then extend your elbows to press the dumbbells back up over your chest.
- 4Repeat for the desired reps.
How to program the Dumbbell Lying Skull Crusher
- Use the Dumbbell Lying Skull Crusher later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Dumbbell Lying Skull Crusher alternatives
No dumbbell? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Dumbbell Lying Skull Crusher is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Dumbbell Lying Skull Crusher with a move for the opposing muscles — the Concentration Curls (biceps) or the Dumbbell Bicep Curl (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Dumbbell Lying Skull Crusher can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Dumbbell Lying Skull Crusher automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Dumbbell Lying Skull Crusher work?
The Dumbbell Lying Skull Crusher primarily targets the triceps within the arms muscle group.
What equipment do I need for the Dumbbell Lying Skull Crusher?
You need dumbbell to perform the Dumbbell Lying Skull Crusher.
Is the Dumbbell Lying Skull Crusher a compound or isolation exercise?
The Dumbbell Lying Skull Crusher is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Dumbbell Lying Skull Crusher should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Dumbbell Lying Skull Crusher good for beginners?
Yes — the Dumbbell Lying Skull Crusher is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Dumbbell Lying Skull Crusher?
Good substitutes that train the same triceps include the Band Skull Crusher (band), the Bench Dip On Floor (bodyweight), the Dumbbell Triceps Kickback (dumbbell). Pick the one that matches the equipment you have.
Can I do the Dumbbell Lying Skull Crusher at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
