Barbell Reverse Grip Skull Crusher
Barbell Reverse Grip Skull Crusher Exercise Description
The Barbell Reverse Grip Skullcrusher is a lying elbow‑extension exercise that primarily trains the triceps brachii. Using a supinated (underhand) grip places the forearms in external rotation and increases the demand on the wrist and forearm flexors to stabilize the bar, while the triceps extend the elbows through a large range of motion. Performed correctly, the upper arms remain mostly fixed and the movement occurs at the elbows, making it an effective isolation pattern for the posterior upper arm. A controlled descent and neutral wrist alignment help protect the elbows and wrists while keeping tension on the triceps. This variation can be a useful option if a traditional overhand skullcrusher bothers your wrists, provided you can maintain a secure underhand grip.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Reverse Grip Skull Crusher Exercise
‘- Set a flat bench in a rack; lie supine with feet flat and eyes under the bar.
– Grip the bar shoulder‑width or slightly narrower with a supinated grip; thumbs wrapped.
– Unrack and press the bar above shoulder level; lock in a neutral spine with ribs down.
– Set shoulders: lightly retract and depress scapulae to stabilize the upper back.
– Position upper arms vertical (or slightly angled back); keep elbows close to the midline.
– Lower the bar by bending only at the elbows toward the forehead/hairline; forearms move, upper arms stay quiet.
– Keep wrists straight and the bar level; avoid flaring the elbows or letting shoulders protract.
– Stop just before touching; extend the elbows to return the bar over the shoulders without hyperextending.
– Maintain steady control and consistent breath; rerack with straight arms.
Barbell Reverse Grip Skull Crusher Tips
‘- Lie with your eyes under the bar and feet flat to create a stable starting position.
– Grip the bar shoulder‑width or slightly narrower with a supinated grip and thumbs wrapped.
– Press the bar above shoulder level, then lock in a neutral spine with ribs down before starting reps.
– Lightly retract and depress your shoulder blades to stabilize your upper back.
– Keep your upper arms vertical or slightly angled back with elbows close to the midline throughout.
– Lower the bar toward your forehead/hairline by bending only at the elbows so the forearms move while the upper arms stay quiet.
– Maintain neutral, straight wrists and keep the bar level to help protect the elbows and wrists while keeping tension on the triceps.
– Avoid flaring your elbows or letting your shoulders protract during the movement.
– Stop just before the bar touches, then extend the elbows to bring the bar back over the shoulders without hyperextending.
– Use a steady, controlled motion with consistent breathing, and rerack the bar only with your arms straight.
Barbell Reverse Grip Skull Crusher Beginner Introduction
The Barbell Reverse Grip Skullcrusher is a barbell exercise performed lying on a bench that targets the triceps on the back of the upper arm. With the palms turned upward on the bar, the wrists and forearms have a greater role in steadying the weight while the triceps straighten the elbows. The bar travels along a path near the head, giving the triceps a long stretch and strong contraction through each repetition.
This movement centers on bending and straightening at the elbows while the upper arms stay almost motionless, creating an isolated challenge for the triceps rather than the shoulders or chest. A steady tempo, smooth control of the bar, and straight wrist position place the effort where it belongs and ease stress on the joints. Lifters who feel uncomfortable using the usual overhand skullcrusher style sometimes find this palms‑up version more agreeable, as long as a firm, confident hold on the bar is maintained throughout the set.