How to Do the EZ-Bar Skull Crusher
Beginner arms exercise with barbell.
The EZ-Bar Skull Crusher is a beginner-level arms exercise that puts focused tension on the triceps, using barbell. 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
- Barbell
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Lie flat on a bench with your head near the end and hold an EZ-bar over your chest with a close grip, arms straight.
- 2Keeping your upper arms still, bend at the elbows to lower the bar toward the top of your head/behind it for a deeper triceps stretch.
- 3Pause, then extend your elbows to press the bar back up over your chest.
- 4Repeat for the desired reps.
How to program the EZ-Bar Skull Crusher
- Use the EZ-Bar 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.
EZ-Bar Skull Crusher alternatives
No barbell? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The EZ-Bar 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 EZ-Bar Skull Crusher with a move for the opposing muscles — the Barbell Curl (biceps) or the Barbell Preacher 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 EZ-Bar 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: 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 EZ-Bar Skull Crusher automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the EZ-Bar Skull Crusher work?
The EZ-Bar Skull Crusher primarily targets the triceps within the arms muscle group.
What equipment do I need for the EZ-Bar Skull Crusher?
You need barbell to perform the EZ-Bar Skull Crusher.
Is the EZ-Bar Skull Crusher a compound or isolation exercise?
The EZ-Bar 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 EZ-Bar 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 EZ-Bar Skull Crusher good for beginners?
Yes — the EZ-Bar 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 EZ-Bar Skull Crusher?
Good substitutes that train the same triceps include the Band Skull Crusher (band), the Bench Dip On Floor (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the EZ-Bar Skull Crusher at home?
It's usually done in a gym because it needs barbell. At home, substitute a dumbbell or bodyweight variation that trains the same arms.
