Dumbbell Skull Crusher on Floor
Expert Advice
Keep your upper arms stationary and only move your forearms to isolate the triceps effectively.
How-to-do Steps
- Lie on the floor with a dumbbell in each hand, arms extended towards the ceiling.
- Hinge at the elbows, lowering the dumbbells towards your forehead.
- Keep your upper arms still; the movement should only occur at the elbows.
- Extend your arms back to the starting position, squeezing your triceps at the top.
- Repeat for the desired number of repetitions.
Track Dumbbell Skull Crusher on Floor in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Skull Crusher on Floor primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Dumbbell Skull Crusher on Floor work?
It directly targets your triceps for better size and definition through a focused isolation movement. It is one of the most popular triceps exercises in the gym and uses a dumbbell.
What is the most common mistake with Dumbbell Skull Crusher on Floor?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Dumbbell Skull Crusher on Floor?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Dumbbell Skull Crusher on Floor if I don't have a dumbbell?
You can substitute a resistance band or water bottles for light resistance and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
