Band Skull Crusher

How to do the Band Skull Crusher

1. 1Anchor one end of the band to a low, fixed point behind your head, such as the base of a rack or a sturdy bench leg.
2. 2Lie flat on a bench or the floor with your head near the anchor, and grip the free end of the band with both hands.
3. 3Press your arms up so they are fully extended and pointing straight toward the ceiling, with the band running back over the top of your head.
4. 4Keep your upper arms still and vertical, then bend only at the elbows to lower your hands toward your forehead under control.
5. 5Stop when your forearms approach your upper arms and you feel a stretch through the triceps, keeping your elbows pointed forward.
6. 6Extend your elbows to drive your hands back up against the band's resistance until your arms are fully straight.
7. 7Squeeze the triceps at the top, then repeat for your target reps before releasing the band with control.

Form tips

• Keep your upper arms locked in place and let only the elbows move — the upper arm should not drift back and forth.
• Adjust the resistance by moving farther from the anchor for more tension or closer for less, rather than rushing the reps.
• Lower under control to feel the stretch on the triceps; the band gets lighter as you extend, so keep tension throughout.
• Keep your wrists straight and neutral so the pull stays in the triceps and off the wrist joint.

Common mistakes

• Letting the elbows flare out wide, which shifts work away from the triceps and stresses the shoulders.
• Swinging the upper arms back and forth instead of keeping them fixed, turning the move into a press and cheating the rep.
• Using a band that is too thick or standing too far from the anchor, which forces the form to break down and shortens the range of motion.
• Letting the band snap your hands back at the top instead of controlling the return, which removes tension from the triceps.

Frequently asked questions