Library / Triceps
Neutral-Grip Dumbbell Skullcrusher
Dumbbell · Isolation · Isolation
Triceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Triceps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-12 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lie on a flat bench holding dumbbells with a neutral (palms facing) grip.
- Hinge only at the elbows to lower the bells beside your temples.
- Friendly on wrists and elbows while heavily loading the triceps.
Joint & safety considerations
No specific joint contraindications are flagged for Neutral-Grip Dumbbell Skullcrusher. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Overhead Single Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Single-Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Triceps Extension | Bands swap | Bands |
| Barbell Lying Extension | Barbell swap | Barbell |
| Cable Alternate Triceps Extension | Cable swap | Cable |
| Cable High Pulley Overhead Tricep Extension | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.