Resistance Band Skull Crusher
A lying triceps extension against a band anchored low behind your head, a joint-friendly skull crusher that works at home or on the road.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a band to the base of a bench or rack behind your head, lie back and hold the band with the upper arms vertical and elbows bent so the hands sit above the head.
Keep the upper arms still and the elbows in.
Extend the elbows to straighten the arms over the shoulders.
Pause at the top as the band is stretched hardest.
Bend the elbows slowly to return.
Breathing: Exhale as you extend, inhale as you return.
Coaching tips
Elbows point at the ceiling
Slow on the way back
Squeeze at lockout
Common mistakes
Letting the band snap the arms back
Moving the upper arms
Band anchored off to one side
Safety notes
Check the band and anchor for wear; a failing band flies toward the face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.