Skullcrusher (Dumbbell)
Trains the triceps. You need a dumbbell. 2 of our free programs use it, across 4 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Skullcrusher (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×8–12the shape they run most (3 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body B | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Fierce 5 | Workout B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Skullcrusher (Dumbbell) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Skullcrusher (Dumbbell) trains
Technique
How to do the Skullcrusher (Dumbbell)
- Lie on a flat bench holding a dumbbell in each hand with a neutral grip (palms facing each other), arms extended straight above your chest.
- Keeping your upper arms stationary, bend your elbows to slowly lower the dumbbells towards the sides of your head.
- Stop when the dumbbells are level with your ears, then extend your elbows to press the weights back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your upper arms fixed in place so the movement comes only from your elbows.
- Lower the dumbbells with control to avoid striking your head and to keep tension on the triceps.
- Exhale as you extend your arms and inhale as you lower the weights.
- Avoid flaring your elbows outward; keep them pointing towards the ceiling throughout.
Substitutes
Swap Skullcrusher (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Skullcrusher (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.