Arms / Beginner / Isolation (single joint)

EZ-Bar Skullcrusher

An EZ-bar isolation exercise for the triceps, with the forearms assisting.

At a glance

Primary

Triceps

Secondary

Forearms & grip

Equipment

EZ bar

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
3. Lift the bar back to the starting position by extending the elbow and exhaling.
4. Repeat.

Common mistakes

• ✗ Elbows flare wide and the load is too heavy.

  Why it hurts: The elbow joint takes the stress instead of the triceps, and pain at the back of the elbow is common.

  ✓ Instead: Keep the elbows pointing forward (or up overhead) and choose a moderate load for 8–15 reps.

• ✗ Arching the back during the overhead version.

  Why it hurts: Limited shoulder mobility is made up by the lower back.

  ✓ Instead: Brace the core, keep the ribs down, or switch to a cable pushdown.

Open in the appGet started