Band Skull Crusher
Muscles worked
Instructions
- 1Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
- 2Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
- 3Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Band Skull Crusher
The band skull crusher follows the same pattern as a classic EZ-bar skull crusher, but swaps the free weight for a band anchored to the floor behind your head. Lying on the bench, you hold the band with your elbows bent and pointing toward the ceiling, the band stretched above your head, then extend your elbows to straighten your forearms while your upper arms stay still. Band resistance increases progressively as your arm straightens, which emphasizes tension at the top of the movement, unlike a barbell where tension stays more constant throughout. It's a great choice for isolating the triceps without loading the wrists and shoulders as much as a heavy barbell would, and it lets you keep training effectively with light, portable equipment, whether at the gym or at home. Done well, with the elbows locked in place and a full range of motion, it pairs nicely with heavier pressing work in your arm program.
check_circleBenefits
- check_circleEffectively isolates the triceps without heavy free weight
- check_circleProgressive band tension, strongest at the top of the movement
- check_circleEasier on the wrists and shoulders than a heavy barbell
- check_circleLight, portable equipment, great for home training
lightbulbExecution tips
- lightbulbAnchor the band securely so it doesn't slip during the set
- lightbulbKeep your elbows still and pointed upward throughout the movement
- lightbulbPick a band tension that allows a full range of motion
- lightbulbControl the lowering phase instead of releasing the tension abruptly
warningCommon mistakes
- warningLetting the elbows flare outward during the extension
- warningUsing a band that's too tight and limits the range of motion
- warningArching the back to compensate for a lack of tension
- warningReleasing the band too quickly at the end of a set
helpFrequently asked questions
What band resistance should I use for this exercise?expand_more
A medium-resistance band that still lets you reach full range of motion while providing solid tension at the top.
Can this replace a barbell skull crusher?expand_more
Yes, it's a convenient alternative when a bench or EZ bar isn't available, with a different but equally effective tension profile.
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