Skull crusher with cable

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 36

Average per rep (lbs)*: 78

Description: Position a bench close to a low cable pulley, with the head of the bench nearest to the pulley. Lie on your back (supine) on the bench. Grasp the bar with a shoulder-width pronated (overhand) grip. Press the bar upward until your arms are fully extended. Hold the bar over your forehead so that your arms are slightly slanted backwards. Keeping your elbows in, inhale as you flex your elbows and lower the bar to your forehead. Exhale as you extend your elbows to raise the bar back to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00221

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Elbow Position: Ensure your elbows remain stationary and pointed toward the ceiling throughout the movement. This focus maximizes tension on the triceps and prevents the deltoids from taking over.
Range of Motion: Lower the bar gently until it’s just above your forehead. Only extend your arms back up once you feel a good stretch in the triceps. This full range of motion is important for muscle engagement.
Slow and Controlled: Perform the exercise with a slow, controlled motion. Avoid using momentum to move the weight. A controlled pace helps to properly engage the triceps and minimizes the risk of injury.
Grip: Use an overhand grip on the bar. This grip ensures that the triceps are the primary muscles being worked, minimizing the involvement of other muscles.
Breathing Technique: Inhale as you lower the bar to your forehead and exhale as you extend your arms back to the starting position. Proper breathing ensures adequate oxygen flow and helps maintain focus and control.
Check Cable Setup: Make sure the cable pulley system is secure and correctly set up at the proper height. This setup ensures a smooth motion and reduces the risk of interruption during the exercise.
Weight Selection: Start with a lighter weight to master the form. Once you are comfortable and consistent with proper technique, progressively increase the weight.
Wrist Alignment: Keep your wrists straight to avoid strain. This alignment helps in maintaining the correct form and prevents wrist injuries.
Spotter (Optional): If you are lifting heavier weights, having a spotter can provide added safety and assistance if needed.
Focus on Muscle Tension: Make a conscious effort to squeeze your triceps at the top of the movement. This maximization of muscle contraction ensures that you are effectively working the muscles.

Exercise overview

Exercise tips and tricks

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