Exercise guide
EZ Bar Skull Crusher
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
The EZ Bar Skull Crusher is a premier isolation exercise for the triceps, specifically targeting the long head by placing the muscle under a deep stretch. The angled grip of the EZ bar reduces wrist strain compared to a straight bar, allowing for safer elbow alignment and maximum muscle fiber recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on a flat bench and grip the EZ bar on the inner angled handles with a shoulder-width overhand grip.
- Lie back on the bench and extend your arms straight up, then tilt them back about 15 degrees toward your head to maintain constant tension.
- Plant your feet firmly on the floor and retract your shoulder blades into the bench for a stable base.
How to do it
- Inhale and slowly lower the bar toward your forehead or just behind the top of your head by bending only at the elbows.
- Keep your upper arms fixed and elbows tucked in as you lower the weight over a controlled 2-3 second count.
- Exhale and contract your triceps to extend your arms back to the starting position.
- Stop just short of a full lockout at the top to maintain continuous tension on the triceps.
Form checklist
- Keep your elbows tucked in and pointing forward, avoiding any outward flare.
- Ensure your upper arms remain stationary; only the forearms should move.
- Maintain a neutral wrist position throughout the movement to avoid joint strain.
- Lower the bar under strict control to prevent momentum or impact.
Pro tips
- Lowering the bar slightly behind your head instead of to your forehead increases the stretch on the triceps' long head.
- Focus on 'squeezing' the bar hard to increase neural drive and muscle fiber recruitment.
- Maintain the slight backward tilt of the upper arms at the top of the movement to prevent the triceps from resting.
Make it harder
- Perform the movement on a decline bench to increase the range of motion and the stretch on the triceps.
- Incorporate a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the ez bar skull crusher work?
- The ez bar skull crusher primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the ez bar skull crusher?
- The ez bar skull crusher uses ez barbell.
- Is the ez bar skull crusher good for beginners?
- The ez bar skull crusher is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.