Band skull crusher: How to Do It, Muscles Worked

Step by step

Lie back, elbows pointing up, hands by your head.
Straighten your arms, keeping upper arms still.
Pause, then bend slowly back to the start.

What you should feel

A burn at the back of your upper arms. Your elbows and shoulders should not hurt.

Common mistake

Letting your elbows flare out wide; keep them pointing at the ceiling and shoulder width apart.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Triceps

Equipment

Bands

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Close-grip push-upTriceps, Chest

Triceps pushdownTriceps

Skull crusherTriceps

DipsTriceps, Chest

Overhead dumbbell triceps extensionTriceps

Bench dip (chair)Triceps

Questions

What muscles does the band skull crusher work?

Band skull crusher mainly works your triceps.

Can I do the band skull crusher at home?

Yes, if you have this at home: bands.

How many sets and reps of the band skull crusher?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your triceps

Band skull crusher