Band Skull Crusher
About This Exercise
The Band Skull Crusher is a triceps isolation exercise that uses resistance bands to provide constant tension throughout the range of motion. It effectively targets the long, medial, and lateral heads of the triceps, building arm strength and definition. This beginner-friendly variation reduces joint stress compared to free weights.
1Setup
1. Securely anchor the center of a resistance band to a low, stable point (like the base of a rack or a bench leg), directly behind where your head will be. 2. Lie face-up on a flat bench, positioning yourself so your head is aligned with the anchor point. 3. Grasp one end of the band in each hand, with palms facing each other or slightly inward. 4. Press your arms straight up over your shoulders, then bend your elbows to lower your hands toward your temples, creating tension in the band.
2Execution
From the setup position, with your upper arms vertical and elbows pointed toward the ceiling, slowly extend your elbows to straighten your arms. Focus on moving only your forearms. Pause briefly at the top to fully contract your triceps, then slowly and with control bend your elbows to return to the starting position. Maintain a consistent tempo, taking 1-2 seconds to extend and 2-3 seconds to lower. Keep your upper arms stationary and your wrists straight.
Pro Tips
- Keep your elbows pinned in place and pointed toward the ceiling throughout the movement.
- Initiate the movement by extending your forearms, not by moving your shoulders.
- Squeeze your triceps hard at the top of the movement (full elbow extension).
- Control the band on the way back down; don't let it snap your arms into flexion.