Exercise guide
Barbell Skull Crusher
- Intermediate
- Isolation
- Rep-based
- Upper arms
The Barbell Skull Crusher is a premier isolation exercise for developing triceps mass and strength, specifically targeting the long head by providing a deep stretch under load.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Grasp the barbell with an overhand grip, hands spaced about shoulder-width apart or slightly narrower.
- Extend your arms fully, holding the bar directly above your chest or slightly angled back toward your head.
How to do it
- Inhale and slowly lower the bar by bending only at the elbows, bringing the weight toward your forehead or just past the top of your head.
- Keep your upper arms stationary and perpendicular to the floor (or slightly angled back) throughout the movement.
- Exhale as you use your triceps to extend your arms back to the starting position, avoiding locking out the elbows aggressively.
- Maintain a controlled 2-3 second eccentric (lowering) phase to maximize muscle tension.
Form checklist
- Keep elbows tucked in and pointing forward; do not let them flare out to the sides.
- Ensure the movement occurs only at the elbow joint; the shoulders should remain still.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Keep your lower back pressed against the bench to prevent arching.
Pro tips
- Angle your upper arms slightly back (about 15 degrees) toward your head at the starting position to maintain constant tension on the triceps even at the top of the rep.
- Focus on 'squeezing' the triceps at the peak of the contraction without relying on momentum.
Make it harder
- Perform the movement on a slight decline bench to increase the range of motion and stretch on the long head.
- Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the barbell skull crusher work?
- The barbell skull crusher primarily targets the triceps, and also works the biceps and deltoids as secondary muscles.
- What equipment do you need for the barbell skull crusher?
- The barbell skull crusher uses barbell.
- Is the barbell skull crusher good for beginners?
- The barbell skull crusher is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.