Barbell Reverse Grip Skullcrusher
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Upper Arms
- Typ
- Strength
The barbell reverse grip skullcrusher is a lying triceps isolation exercise that works the triceps of the upper arms. Performed on a flat bench with a supinated (underhand) grip, the reverse grip shifts emphasis across the triceps heads compared with a standard skullcrusher, building elbow-extension strength and arm size.
Barbell Reverse Grip Skullcrusher: So führst du sie aus
- 1Lie flat on a bench with your feet planted on the floor and your head near the end of the bench.
- 2Take a supinated, underhand grip on the barbell with your palms facing up, hands about shoulder-width apart.
- 3Press the bar up and hold it locked out over your chest with your arms fully extended.
- 4Keeping your upper arms vertical and your elbows tucked in toward each other, bend only at the elbows to lower the bar.
- 5Lower the bar under control toward your forehead, stopping just short of your skull while keeping your wrists firm.
- 6Pause briefly, then extend your elbows to press the bar back up along the same path until your arms are straight again.
- 7Keep your upper arms still and squeeze the triceps at the top of each rep.
- 8Complete your reps, then carefully lower the bar to your chest and set it down or hand it to a spotter.
Technik-Tipps
- Use a lighter weight than you would for a standard skullcrusher — the supinated grip is weaker and less stable, so start conservative.
- Move at a slow, controlled tempo on the way down and avoid letting the bar speed up as it nears your head.
- Keep your upper arms pointed straight up (or angled slightly back) and let your elbows do all the work.
- Train near your limit only with a spotter or in a rack with safety arms set, since the bar travels over your face.
- Keep your wrists stacked and neutral rather than letting them bend back under the load.
Häufige Fehler
- Flaring the elbows out to the sides, which takes tension off the triceps and stresses the elbow joints.
- Dropping the bar toward your face or nose instead of your forehead, which is dangerous if you lose control.
- Letting the wrists bend backward under the supinated grip, which strains the wrists and weakens the press.
- Using too much weight and swinging the upper arms, turning the isolation movement into a sloppy press.
- Bouncing out of the bottom or rushing the descent, which removes muscular tension and risks hitting your head.
Häufig gestellte Fragen
What muscles does the barbell reverse grip skullcrusher work?
It isolates the triceps, the muscle on the back of the upper arm responsible for straightening the elbow. The reverse, underhand grip shifts emphasis across the triceps heads compared with a standard overhand skullcrusher.
How is the reverse grip skullcrusher different from a regular skullcrusher?
Both lower a barbell toward the forehead to isolate the triceps, but the reverse grip uses a supinated, palms-up grip instead of an overhand one. This changes the emphasis across the triceps heads and feels different at the elbow, though it is a less stable grip that usually requires lighter loads.
Why should I use a lighter weight on the reverse grip skullcrusher?
The supinated, underhand grip is mechanically weaker and harder to control than an overhand grip, so most lifters can handle less load. Starting light protects your wrists and elbows and keeps the bar path safe as it lowers toward your head.
How many sets and reps should I do?
As a triceps isolation move, it suits higher reps. Three to four sets of 10–15 controlled reps is a sensible default, using a weight you can move smoothly without flaring your elbows or losing form.
Is the barbell reverse grip skullcrusher good for beginners?
It can be, but beginners should master the standard skullcrusher and a basic triceps extension first. Because the bar travels over your face on a less stable grip, start with very light weight, controlled tempo, and a spotter or safety arms set.
