The Dumbbell Lying Triceps Extension, also known as the skull crusher, is a popular exercise that targets the triceps muscles in the arms. It is performed lying flat on the back with a dumbbell in each hand.
How to perform
Step-by-step instructions:1. Start by lying on a flat bench with your feet flat on the floor and a dumbbell in each hand.
2. Extend your arms straight up towards the ceiling, palms facing each other, with your elbows pointing towards the ceiling.
3. Slowly lower the dumbbells towards your forehead while keeping your elbows in a fixed position.
4. Once your forearms are parallel to the floor or slightly below, pause for a moment before slowly straightening your arms back to the starting position.
5. Keep your core engaged and maintain a slight bend in your elbows throughout the movement to avoid unnecessary strain on the joints.
6. Repeat for the desired number of repetitions.
It is important to use a weight that allows you to maintain proper form and control throughout the exercise. Start with a lighter weight and gradually increase as you become more comfortable with the movement. Be sure to warm up your triceps muscles before performing the exercise to prevent injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.