Barbell Reverse Grip Skullcrusher

Description

How to Do Barbell Reverse Grip Skullcrusher

1. 1
   Setup

   Lie on a flat bench with your feet flat on the floor. Grip a straight barbell with an underhand (supinated) grip, slightly narrower than shoulder-width, palms facing you.

2. 2
   Setup

   Extend the barbell straight up over your chest, arms fully extended but not locked. Position the barbell directly above your upper forehead or slightly behind your head.

3. 3

   Inhale and slowly lower the barbell towards your forehead by flexing only your elbows, keeping your upper arms stationary and perpendicular to the floor.

4. 4

   Continue lowering until the barbell is just above your forehead or lightly touches it, ensuring a deep stretch in your triceps.

5. 5

   Exhale and powerfully extend your elbows to press the barbell back up to the starting position, squeezing your triceps at the top.

Tips

• Maintain a stable upper arm position throughout the movement; only your forearms should move, acting like a hinge at the elbow.
• Control the eccentric (lowering) phase to maximize muscle tension and triceps engagement, aiming for a 2-3 second descent.
• To protect your elbows, avoid locking them out completely at the top of the movement; maintain a slight bend to keep tension on the triceps.
• Keep your wrists straight and strong to prevent strain and ensure force is directed efficiently to the triceps, not through wrist flexion.

Common Mistakes

• ×Flaring elbows out excessively reduces triceps activation and can strain the shoulders; keep your elbows tucked in and pointing forward throughout the movement.
• ×Moving your upper arms or shoulders turns it into a less effective compound movement; keep your upper arms locked in place, moving only your forearms from the elbow joint.
• ×Lowering the bar too quickly compromises control and increases injury risk; use a slow, controlled descent to maximize time under tension and muscle activation.