Videos
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
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.
How do I do a Band Skullcrusher with my back to the anchor?
Anchor the band low behind you, face away from it, raise your arms, and bend your elbows to bring your hands toward your forehead. Extend your arms forward to complete the rep while keeping your elbows fixed.
Is the short-range Band Skullcrusher still effective for triceps?
Yes, stopping at forehead level maintains constant tension and isolates the triceps effectively, especially the lateral and medial heads, making it a great option for joint-friendly strength work.
What resistance band should I use for Band Skullcrushers?
Use a medium to heavy resistance band that allows you to perform 8–15 reps with good control and proper form. Adjust as strength improves.
Can beginners safely do this Band Skullcrusher variation?
Yes, this variation is beginner-friendly due to its limited range of motion and low joint stress, making it suitable for learning proper triceps engagement.