Lying cable skull crusher


Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Position a bench close to a low cable pulley, with the head of the bench nearest to the pulley.
  2. Lie on your back (supine) on the bench.
  3. Grasp the bar with a shoulder-width pronated (overhand) grip.
  4. Press the bar upward until your arms are fully extended and hold the bar over your forehead so that your arms are slightly slanted backwards.

Execution

  1. Keeping your elbows in, inhale as you flex your elbows and lower the bar to your forehead.
  2. Exhale as you extend your elbows to raise the bar back to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • Keeping your elbows in will prevent the involvement of your pectorals and anterior deltoids and keep the emphasis on your triceps brachii.
  • Ensure that the cable is taut throughout the repetition.
  • Use a wavy bar if the straight bar is hard on your wrists.
  • Avoid going heavy with this exercise if it hurts your elbows.
  • See also the barbell skull crusher and the lying barbell triceps extension.

Lying cable skull crusher video


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