Strength · Recomp guide

EZ-Bar Skullcrusher

The ez-bar skullcrusher is a beginner strength exercise for your triceps, using e-z curl bar.

Main muscles
Triceps
Also works
Forearms
Equipment
E-z curl bar
Level
Beginner
EZ-Bar Skullcrusher, starting position
Start
EZ-Bar Skullcrusher, end position
Finish

Setup

Lie on a flat bench holding an EZ-bar above your chest with a narrow overhand grip, arms straight.

How to do it

  1. Tilt your arms back slightly towards your head.
  2. Bend your elbows to lower the bar towards your forehead or just behind it.
  3. Stop just before it touches.
  4. Extend your elbows to press it back up.

Coaching cues

  • Elbows point at the ceiling.
  • Only the forearms move.

Common mistakes

  • Elbows flaring out wide.
  • Turning it into a press with your shoulders.

Safety

Lower slowly and keep the weight modest; the bar travels towards your head.

Alternatives to the ez-bar skullcrusher

Cable triceps pushdown Cable stack Overhead dumbbell extension Dumbbells Bench Dips Body weight Close-Grip Barbell Bench Press Barbell Diamond push-up Body weight Tricep Dumbbell Kickback Dumbbell