Arms · Elbow extension
EZ Bar Skullcrusher
The EZ bar skullcrusher is a lying triceps extension where you bend your elbows to lower an EZ bar toward the back of your head, then straighten your arms to raise it. The angled grips are easier on the wrists than a straight bar, and lowering behind the head stretches the long head of the triceps.
Also known as: EZ bar lying triceps extension, EZ curl bar skull crushers, Lying EZ bar triceps extension
- Muscle group
- Arms
- Movement pattern
- Elbow extension
- Type
- Isolation
- Equipment
- EZ bar, Flat bench
- Difficulty
- Intermediate
What muscles does the ez bar skullcrusher work?
Primary movers
- Triceps brachii (long head)
- Triceps brachii (lateral and medial heads)
Assisting muscles
- Anconeus
- Anterior deltoid
- Forearm flexors
- Pectoralis major
All three heads of the triceps work to straighten the elbow. The long head crosses the shoulder joint as well, so it gets its biggest stretch when the upper arms sit slightly behind the head at the bottom of the rep.
Lowering the bar behind your head rather than to your forehead puts the long head under more stretch. Muscles often respond well to loaded stretch, which is why many lifters choose this variation for triceps size.
The EZ bar's angled grips let your forearms rotate slightly so your wrists sit in a more natural position. That is why many people find them kinder on the wrists and elbows than a straight bar.
The shoulders and upper chest work lightly to keep your upper arms still, and the forearms grip the bar. Because the bar travels close to your head, control matters more than load, and a spotter or lighter weight is a sensible choice.
How to do the ez bar skullcrusher
Setup
- 1
Lie on a flat bench with your feet planted and hold an EZ bar on the inner angled grips.
- 2
Press the bar up over your chest with your arms straight.
- 3
Pull your shoulder blades back into the bench and brace your core.
- 4
Point your elbows toward the ceiling and keep them in line with your shoulders.
Execution
- 1
Keep your upper arms still and bend your elbows to lower the bar.
- 2
Take the bar past your forehead toward the back of your head.
- 3
Lower until you feel a stretch in your triceps.
- 4
Pause briefly without letting your elbows flare out.
- 5
Extend your elbows to bring the bar back up over your chest.
- 6
Repeat for the desired number of repetitions with a controlled tempo.
Common ez bar skullcrusher mistakes
Flaring the elbows
Elbows that drift wide shift the work off the triceps and stress the shoulders.
The fix: Point your elbows up and keep them in line with your shoulders.
Swinging the upper arms
Moving the upper arms turns the rep into a press and takes work off the triceps.
The fix: Keep your upper arms still and move only at the elbow.
Lowering too fast near the head
A fast descent is hard to stop and risks hitting yourself.
The fix: Lower slowly under control, and use a spotter for heavy sets.
Going too heavy to control the stretch
Heavy weight shortens the range and strains the elbows.
The fix: Choose a load you can lower smoothly and stop if you feel sharp elbow pain.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate weight, 1–2 reps in reserve | 60–90 s |
| Strength | 3–4 | 6–8 | Heavier weight with strict form and a spotter | 90 s–2 min |
| Beginner | 2–3 | 10–12 | Light bar, slow lowering | 60 s |
Use skullcrushers after your main pressing work, when your triceps are already warm. Start with a lighter load and build up gradually, since elbow tendons need time to adapt. Rotate with other triceps extensions if your elbows feel irritated.
Running the ez bar skullcrusher in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayEZ Bar Skullcrusher variations and alternatives
Skullcrusher
AlternativeThe general version of the lying extension with other bars or dumbbells.
EZ Bar Decline Triceps Extension
AlternativeA decline angle changes the stretch and shoulder position.
Incline Barbell Triceps Extension
AlternativeAn incline bench gives a deeper stretch on the long head.
Overhead Cable Triceps Extension
AlternativeCables keep tension on the triceps throughout the rep.
A heavier compound press that also trains the triceps.
Frequently asked questions
Why are they called skullcrushers?
Because the bar lowers close to your head, so control is important. Use a weight you can handle.
Should I lower to my forehead or behind my head?
Lowering behind your head stretches the long head of the triceps more. Lowering to the forehead keeps the tension more constant.
Is an EZ bar better than a straight bar?
The angled grips are easier on the wrists, so many people prefer it.
Why do my elbows hurt?
Too much weight, flared elbows or too fast a tempo are common causes. Lighten the load and stop if you feel sharp pain.
Hercules tracks every ez bar skullcrusher you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play