Dumbbell Bench Incline Neutral-Grip Skullcrusher
Target the triceps' long head with this incline variation. The neutral grip and 45-degree angle maximize stretch and tension for superior isolation and overhead arm development.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Set an adjustable incline bench to a roughly 45-degree angle.
Sit on the bench with your upper back and head firmly supported against the backrest.
Grab a pair of dumbbells of suitable weight and hold them with a neutral grip (palms facing each other) at arm's length directly above your shoulders.
Execution
Keep your upper arms stationary throughout the movement; your elbows should point forward and remain fixed in space.
Inhale as you slowly bend your elbows, lowering the dumbbells behind your head until your forearms and upper arms form approximately a 90-degree angle.
Exhale and drive through your triceps to extend your arms, returning the dumbbells to the starting position directly above your shoulders.
Ensure your wrists remain straight and do not move throughout the entire repetition.
Tips for Success
Focus on quality of movement rather than heavy weight; keeping the upper arms still is key to effective isolation.
The incline angle provides a unique resistance profile compared to a flat bench, keeping constant tension on the long head of the triceps.