Skullcrusher - Reverse Grip (Barbell)

Lie flat. Lower the bar to your forehead using a reverse (palms facing you) grip. This emphasizes the triceps differently. Keep elbows in.

Quick facts

Primary and secondary muscle groups targeted by this movement.

triceps

forearm extensors

What you need and how to position yourself before starting.

barbellbench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie on a flat bench with your head, shoulders, and buttocks in contact with the bench.
- Hold a barbell with a reverse grip (palms facing you) at shoulder-width apart.
Step 2Position the Bar
- Extend your arms straight up above your chest, keeping your elbows close to your head.
- Ensure that your wrists are straight and aligned with your forearms.
Step 3Lower the Bar
- Bend your elbows to lower the barbell towards your forehead, maintaining control throughout the movement.
- Keep your upper arms stationary and close to your head as you lower the bar.
Step 4Pause
- Pause briefly when the barbell is near your forehead, ensuring that your elbows remain in the same position.
- Engage your triceps and prepare to lift the barbell back up.
Step 5Lift the Bar
- Extend your elbows to lift the barbell back to the starting position above your chest.
- Focus on squeezing your triceps at the top of the movement.
Step 6Repeat
- Repeat the lowering and lifting motion for the desired number of repetitions.
- Maintain proper form and control throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell to your chest and then to the floor.
- Ensure that you are stable and safe before releasing the bar.