Dumbbell One-Arm Hammer-Grip Skull Crusher - Lying on a Bench
a.k.a. One-Arm Triceps Extension, Single-Arm Dumbbell Triceps Extension
Differentiation: Mechanics
This variation of a lying triceps extension is unique. Here is how: you hold one dumbbell with a hammer grip. This type of grip works the long head of your triceps. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on developing each tricep individually. You also use a dumbbell for this exercise. Using a dumbbell ensures each tricep lifts the same amount of weight. Using equal weight increases the overall symmetry of your triceps. You maintain stability of your working arm by holding it with your non-working arm.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in one hand, sit on the bench.
2) Obtain one dumbbell.
3) Locate a movable flat bench.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie on your back lengthwise on the flat bench...
6) ...with your feet flat on the floor, wide apart for stability.
7) Fully extend your arm and dumbbell straight up above your head, so that your arm is perpendicular to the floor.
8) Your palm should be facing your side.
9) Wrap your left hand under the back of your right tricep. By doing this, your left hand will act as a support while performing the exercise.
10) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend your right arm at the elbow, allowing the dumbbell to gradually drop backward until the dumbbell is level with your forehead....
3) ...until your upper arm and forearm form slightly less than a 90-degree angle.
4) Now reverse this movement and exhale as you push the dumbbell back up
5) ...to the extended position.
6) You should feel a deep contraction in your tricep.
7) Hold the contraction for a count of one second.
8) Repeat reps for a full set using that arm.
9) When finished with one arm, switch the dumbbell to your other hand. Then, perform the same number of reps using your opposite arm.
10) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
There is nothing that needs special attention.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
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