Incline Dumbbell Skull Crusher

How to perform the Incline Dumbbell Skull Crusher

1. Set an incline bench to about 30 to 45 degrees and lie back holding a dumbbell in each hand pressed over the shoulders with a neutral grip.
2. The incline keeps tension on the long head at lockout, and the neutral dumbbell grip spares the wrists and lets each arm move on its own.
3. Keep the upper arms fixed and angled slightly back toward the head throughout the set.
4. Bend the elbows to lower the dumbbells toward the sides of the head, keeping them from flaring outward.
5. Feel the long-head stretch beside the head, then extend the elbows to press the dumbbells back up.
6. Control the eccentric and avoid letting the dumbbells drift behind the head, which strains the elbow.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the dumbbells drift behind the head, which strains the elbows.
• •Flaring the elbows wide instead of keeping the upper arms fixed toward the head.
• •Setting the incline too steep so the long-head tension advantage is lost.
• •Dropping the dumbbells fast rather than controlling the eccentric beside the head.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.