Reverse Grip Skullcrusher 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Skull Crusher is a triceps-focused exercise performed using a barbell to build strength and definition in the upper arms. Unlike the traditional skull crusher, it employs a reverse grip, emphasizing the long head of the triceps for a slightly different muscle activation. To perform this exercise, lie on a flat bench, hold a barbell with an underhand grip, and extend your arms above your chest. Lower the barbell towards your forehead with controlled movement, keeping your elbows tucked and stable, then press back to the starting position. This isolation exercise requires strict form to avoid strain on the wrists and elbows, making it ideal for advanced lifters aiming to refine their triceps.
How to Perform
Sit at the edge of a flat bench with a barbell resting on your thighs, ensuring it’s balanced and secure.
Grasp the barbell with an underhand grip (palms facing up), positioning your hands shoulder-width apart for optimal control.
Carefully lift the barbell off your thighs, bring it to your chest, and then lie back on the bench, keeping the bar stable.
Extend your arms fully above your chest, ensuring your wrists remain straight and aligned to avoid strain.
While keeping your elbows stationary and pointing forward (not flaring outward), lower the barbell slowly and under control toward your forehead, stopping about an inch above it.
Pause briefly to maintain tension in your triceps, then push the barbell back to the starting position by straightening your arms.
Avoid locking out your elbows at the top of the movement to keep continuous engagement in the triceps.
Repeat for the desired number of repetitions, focusing on smooth and controlled motions throughout.
Tips
Opt for an EZ bar for this exercise, as its ergonomic design places less strain on the wrists during a reverse grip.
Maintain your elbows in a fixed position throughout the movement, avoiding any forward or backward motion to keep the focus on the triceps.
Perform each repetition with a slow and controlled tempo, paying close attention to smoothly lowering the weight to maximize muscle engagement and safety.
How Not to Perform
Avoid Flared Elbows: Do not allow your elbows to splay outward, as this shifts focus away from the triceps and can strain your shoulders. Keep them tucked close to maintain proper alignment.
Don’t Use Excessive Weight: Avoid lifting too heavy, as it can compromise your form, increase the risk of injury, and shift the work to other muscle groups instead of isolating the triceps.
Eliminate Momentum: Do not swing or jerk the barbell during the movement. Focus on slow, controlled reps to prevent wasted energy and ensure the triceps are doing the work.
Don’t Lock Your Elbows: Avoid locking your elbows at the top of the movement. This reduces tension in the triceps and increases the risk of joint strain.
Avoid Inconsistent Wrist Positioning: Keep your wrists neutral and steady throughout the exercise. Letting them bend excessively can lead to discomfort or injury.
Don’t Overreach with Range of Motion: Lowering the barbell too far can strain your elbows and increase the risk of injury. Stop just above your forehead for optimal triceps engagement.
Don’t Rush Through Reps: Performing reps too quickly reduces the time under tension, which limits muscle activation. Always prioritize controlled movements for maximum effectiveness.
Avoid Unstable Setup: Make sure your back is flat against the bench and your grip is firm. An unstable position can lead to imbalance and improper execution of the exercise.
Don’t Neglect a Warm-Up: Skipping a proper warm-up increases the risk of straining your elbows or wrists. Always prepare with dynamic stretches or lighter triceps-focused exercises first.
Avoid Holding Your Breath: Ensure steady breathing throughout the exercise. Exhale as you lift the bar and inhale as you lower it to maintain proper oxygen flow and stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
