The Lying Dumbbell Tricep Extension, also known as the skull crusher, is a compound exercise that isolates the triceps by extending the arms while lying on a flat bench. This classic movement effectively targets the triceps, making it a key addition to any arm workout routine for building strength and muscle mass.
Lying Dumbbell Tricep Extension Video
How to Perform Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extension Images
Step-by-Step Instructions:
- Set Up the Bench: Lie flat on a bench with a dumbbell in each hand, your feet planted firmly on the floor.
- Grip the Dumbbells: Hold the dumbbells with a neutral grip (palms facing each other) and extend your arms straight above your chest.
- Position Your Arms: Keep your upper arms stationary and perpendicular to the floor throughout the movement.
- Lower the Dumbbells: Slowly lower the dumbbells toward your forehead by bending your elbows, keeping the movement controlled.
- Extend Your Arms: Push the dumbbells back to the starting position by straightening your elbows, engaging your triceps.
- Complete the Reps: Perform the desired number of repetitions while maintaining good form and control.
Lying Dumbbell Tricep Extension Benefits
- Isolated Triceps Activation: This exercise isolates the triceps, making it highly effective for targeting and strengthening these muscles.
- Improved Arm Strength: Regularly performing this movement helps to build strength in the arms, enhancing performance in other upper body exercises.
- Enhanced Muscle Definition: The Lying Dumbbell Tricep Extension promotes hypertrophy, leading to well-defined triceps.
- Joint Stability: By focusing on controlled movements, this exercise helps improve elbow joint stability.
- Adaptable to All Levels: Suitable for beginners and advanced lifters, the weight can be adjusted to match individual fitness levels.
Lying Dumbbell Tricep Extension Muscles Worked
Targeted Muscles
The Lying Dumbbell Tricep Extension primarily targets the triceps brachii. The exercise also engages the anconeus and stabilizing muscles such as the deltoids and core for support during the movement.
