EZ-Bar Skull Crusher
EZ-Bar Skull Crusher is a isolation elbow extension exercise for the triceps. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: EZ-Bar Skullcrusher · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set safeties just below the lowest controlled position.
- 2Center the plates and use collars where appropriate.
- 3Arrange the bench, cable, or handles so the upper arms remain stable and the elbows move comfortably.
- 4Use a grip that keeps the wrists stacked and start with the triceps under a controlled stretch.
How to perform it
- 1Using 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.
- 2Keeping 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.
- 3Lift the bar back to the starting position by extending the elbow and exhaling.
- 4Repeat.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Only the forearms move
- •Finish long through the elbows
- •Keep wrists neutral
Common mistakes
- •Using shoulder movement
- •Flaring elbows without control
- •Letting the weight pull the body out of position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.