Pronated Grip Dumbbell Skull Crusher
In SetGrip: Dumbbell Skull Crusher (Pronated Grip)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Turning your palms down changes what fails first: the pronated grip forces your forearms to fight the dumbbell's tilt for the whole set, which is why forearms, not delts, are the secondary muscle here. Keep the load lighter than a neutral-grip extension and treat the grip challenge as part of the work, not a nuisance.
How to do the Pronated Grip Dumbbell Skull Crusher
- Sit on a bench or chair with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
- Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Forearms — The forearms grip and stabilize the wrist, which should stay straight rather than bending back under the load.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Pronated Grip Dumbbell Skull Crusher work?
The Pronated Grip Dumbbell Skull Crusher primarily works the triceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Pronated Grip Dumbbell Skull Crusher good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Pronated Grip Dumbbell Skull Crusher with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Pronated Grip Dumbbell Skull Crusher?
If you cannot do the Pronated Grip Dumbbell Skull Crusher, try the Reverse Grip Barbell Skull Crusher, the Reverse Grip Arm Blaster Cable Triceps Pushdown or the Single Arm Supinated Grip Dumbbell Lying Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Pronated Grip Dumbbell Skull Crusher, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.