Kettlebell Lying Triceps Extension Skull Crusher
Perform kettlebell lying triceps extensions to strengthen your triceps. Lie on your back, extend the kettlebell overhead, and lower it towards your head.
Variations of Kettlebell Lying Triceps Extension Skull Crusher
Barbell Incline Triceps Extension Skull Crusher
Target your triceps with the Barbell Incline Triceps Extension. Lying on an incline bench, extend a barbell overhead, isolating the triceps for strength
Kettlebell Overhead Triceps Extension
Extend your triceps with a kettlebell overhead for powerful arm development. This isolation exercise targets all three heads of the triceps brachii.
Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Description
A strength training exercise where you lie on your back, hold a kettlebell with both hands, and extend your arms to lift the kettlebell above your chest.
Save Kettlebell Lying Triceps Extension Skull Crusher to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Kettlebell Lying Triceps Extension Skull Crusher
- 1Setup
Lie supine on a bench or the floor, holding a single kettlebell with both hands, gripping the horn with your palms facing each other. Position the kettlebell directly above your chest with your arms fully extended.
- 2Setup
Ensure your elbows are slightly bent to avoid locking out, and your shoulders are pressed firmly into the bench or floor. Keep your feet flat on the floor for stability.
- 3
Inhale as you slowly bend your elbows, lowering the kettlebell in an arc towards your forehead or slightly behind your head. Keep your upper arms stationary and tucked close to your body.
- 4
Continue lowering until your forearms are parallel to the floor or you feel a deep stretch in your triceps. Avoid letting your elbows flare out.
- 5
Exhale as you powerfully extend your elbows, contracting your triceps to push the kettlebell back to the starting position above your chest. Focus on a controlled movement without momentum.
Tips
- Maintain a stable upper arm position throughout the movement; only your forearms should move to isolate the triceps effectively.
- Control the descent of the kettlebell to maximize time under tension and prevent injury, especially to the elbows.
- Slightly tuck your chin towards your chest to keep your neck in a neutral position and prevent strain during the exercise.
- Use a lighter kettlebell initially to master the form before increasing the weight, prioritizing triceps engagement over heavy lifting.
Common Mistakes
- ×Allowing your elbows to flare out reduces triceps activation and puts undue stress on the shoulder joint; keep your elbows tucked in and pointing forward throughout the movement.
- ×Using momentum to swing the kettlebell up rather than triceps strength compromises muscle engagement; use a controlled, deliberate motion focused on muscle contraction.
- ×Lowering the kettlebell too far past your head can strain the shoulder joint; stop when your forearms are parallel to the floor or you feel a good stretch in your triceps.
In the Ellim app, Kettlebell Lying Triceps Extension Skull Crusher unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train kettlebell lying triceps extension skull crusher?
Get Ellim — FreeFrequently Asked Questions
Is Kettlebell Lying Triceps Extension Skull Crusher good for beginners?
What equipment do I need for Kettlebell Lying Triceps Extension Skull Crusher?
What are the best tips for Kettlebell Lying Triceps Extension Skull Crusher?
What are common mistakes when doing Kettlebell Lying Triceps Extension Skull Crusher?
Related Exercises
Barbell Lying Triceps Extension Skull Crusher
Sculpt powerful triceps with the Barbell Lying Triceps Extension. This isolation exercise targets all three heads of the triceps for impressive arm
Kettlebell Concentration Curl
Master the Kettlebell Concentration Curl to sculpt your biceps. This isolation exercise targets your upper arms with precise, controlled movements.
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Prone Triceps Kickback
Strengthen your triceps with the Dumbbell Prone Triceps Kickback. This isolation exercise effectively targets all three heads for defined upper arms.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Track every rep of Kettlebell Lying Triceps Extension Skull Crusher.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free