EZ-Bar Skullcrusher
The EZ-bar skullcrusher is a lying triceps extension where you lower an angled bar toward your forehead by bending only your elbows, then press it back up. It isolates the triceps through a long, stretched range that few other exercises reach, with the forearms chipping in to keep the bar steady. Because the bar travels close to your face, it rewards a slow, controlled setup even though the movement itself is straightforward once you get the rhythm.
Why it works
The triceps has three heads, and the long head crosses the shoulder as well as the elbow, so it gets its deepest stretch when your arm is overhead, exactly the position a skullcrusher starts from. Lowering the bar toward your forehead by bending only the elbows keeps that long head under a lengthened load the whole way down, then the triceps has to reverse that same arc to press the bar back up. The EZ-bar's angled grip lets your wrists stay in a more comfortable position through that lowering and pressing arc than a straight bar would, which is why it's a common swap once someone's had elbow discomfort with the classic version.
Set up
- Lie on a flat bench with your feet flat on the floor.
- Hold the EZ-bar with hands on the angled inner grips, arms extended straight up over your chest.
- Tuck your elbows in slightly so they stay pointed toward the ceiling, not flared out.
- Have a spotter nearby, or use a lighter weight than you'd guess if training alone.
How to do it
- Keeping your upper arms still, bend your elbows to lower the bar toward your forehead or just behind it.
- Stop the bar a few inches above your head, not directly on it.
- Pause briefly at the bottom of the stretch.
- Press the bar back up by straightening your elbows, tracing the same path in reverse.
- Stop just short of locking your elbows out completely at the top.
- Repeat for the full set, keeping your upper arms vertical throughout.
Form cues
- Upper arms stay vertical and still the whole set.
- Lower the bar toward your forehead, not your chin or throat.
- Elbows point at the ceiling, not out to the sides.
- Press back up along the same path you lowered on.
Breathing: Inhale as you lower the bar toward your forehead, exhale as you press it back up.
Common mistakes
The elbows flare outward as the bar lowers.
Fix: Keep your elbows tracking straight up toward the ceiling; flared elbows shift the load off the triceps and onto the shoulders.
Lowering the bar too far, letting it drift toward the throat or neck.
Fix: Stop the bar a few inches above your forehead; this exercise doesn't need the bar to touch anything to be effective.
Using too much weight and turning it into a partial press instead of a true extension.
Fix: Drop the load until you can control the full range with your elbows alone, without your shoulders taking over.
Skipping a spotter or a lighter weight when training the lift solo.
Fix: Because the bar travels toward your face, use a weight you can fully control without help, especially the first few times you do this exercise.
How to program it
- Two or three sets of 10 to 12 reps fits well as a triceps finisher after your main pressing work.
- Because it's a single-joint isolation move for a smaller muscle group, twice a week is usually enough alongside your regular pressing volume.
- Increase load in small jumps; the elbows tend to notice big weight increases on this exercise before the triceps do.
- If you train it heavy, do it early in the session; if it's a finisher, keep the weight moderate and focus on the stretch.
Safety notes
- Never let the bar drift toward your throat or neck; keep the path aimed at your forehead throughout.
- If you feel sharp pain at the inside or outside of the elbow rather than triceps fatigue, lower the weight or switch to the cable regression.
Exercise profile
- Force
- Push
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
Where should the bar stop when doing skullcrushers?
A few inches above your forehead, not touching it. Going lower than that risks the bar drifting toward your face or neck without adding any extra triceps benefit.
How much weight should I start with on EZ-bar skullcrushers?
Lighter than you'd guess. Because the bar moves near your face, most people should start with just the bar or a light load and add weight gradually once the movement feels controlled.
Why do my elbows hurt during skullcrushers?
Flared elbows or too much weight are the usual culprits. Keep your elbows tracking straight up and drop the load; if pain continues, the cable lying triceps extension is a gentler regression.
Can I do skullcrushers without an EZ-bar?
Yes, a straight barbell, dumbbells, or a cable attachment all train the same lying triceps extension pattern with slightly different wrist positions.