Demonstration video
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Get my programHow to do the band skullcrusher
Instructions
- Anchor the resistance band at a low point behind you.
- Stand with your back to the anchor point, feet shoulder-width apart.
- Grasp the band with both hands and raise your arms overhead, elbows bent and hands at forehead level.
- Extend your arms forward by straightening the elbows while keeping them fixed in place.
- Stop when your arms are almost fully extended, then return to the starting position with control.
Technical Tips
- Keep your elbows stationary throughout the movement.
- Avoid flaring your elbows outward.
- Use a slow, controlled tempo to maintain tension on the triceps.
- Engage your core to stabilize your posture.
Breathing Tips
- Inhale as you lower your hands back toward your forehead.
- Exhale as you extend your arms to push the band forward.
Medical restrictions
- Elbow tendinitis
- Shoulder instability
- Triceps strain
Description
The Band Skullcrusher performed with your back to the anchor and hands stopping at forehead level is a focused triceps isolation exercise ideal for home workouts. In this variation, the resistance band is anchored behind the body at a low point, and the user performs partial elbow extensions by pushing forward, keeping the hands at forehead level. This angle keeps constant tension on the triceps, especially the lateral and medial heads, while limiting the range of motion to avoid excessive stretch. It's a joint-friendly alternative to traditional free-weight skullcrushers and suitable for beginners, rehabilitation, or high-rep conditioning work. The band resistance provides a smooth contraction and enhances muscular engagement throughout the lift, making it a practical choice for improving triceps definition and endurance without the need for heavy equipment.
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Description
The Band Skullcrusher performed with your back to the anchor and hands stopping at forehead level is a focused triceps isolation exercise ideal for home workouts. In this variation, the resistance band is anchored behind the body at a low point, and the user performs partial elbow extensions by pushing forward, keeping the hands at forehead level. This angle keeps constant tension on the triceps, especially the lateral and medial heads, while limiting the range of motion to avoid excessive stretch. It's a joint-friendly alternative to traditional free-weight skullcrushers and suitable for beginners, rehabilitation, or high-rep conditioning work. The band resistance provides a smooth contraction and enhances muscular engagement throughout the lift, making it a practical choice for improving triceps definition and endurance without the need for heavy equipment.
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