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How to do the Dumbbell Skull Crusher

The Dumbbell Skull Crusher is a isolation dumbbells exercise that mainly works your triceps. Focus on three things: bend only at the elbows; lower beside your ears; press back to straight arms.

TricepsDumbbells

Setup

  1. 1Lie flat
  2. 2Dumbbells over shoulders, palms facing

Three cues

  1. 1Bend only at the elbows
  2. 2Lower beside your ears
  3. 3Press back to straight arms

Most common mistake

Upper arms drift back

Keep them vertical

In Hindi · हिन्दी में

  1. 1सिर्फ़ कोहनियों पर मोड़ें
  2. 2कानों के बगल तक उतारें
  3. 3सीधी बाँहों तक वापस दबाएँ

आम गलती: ऊपरी बाँहें पीछे खिसकें तो, उन्हें सीधा खड़ा रखें

Alternatives to the Dumbbell Skull Crusher

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Dumbbell Skull Crusher set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.