Band Lying Reverse Grip Pressdown (Skull Crusher)

Band Lying Reverse Grip Pressdown (Skull Crusher) Exercise Description

The Band Lying Reverse Grip Pressdown (Skull Crusher) targets the triceps brachii through controlled elbow extension while you lie supine. Using a supinated (underhand) grip keeps the palms facing you as the elbows extend, with the upper arms held relatively still to focus the work on the triceps’ long, lateral, and medial heads. Scapular stabilizers help maintain shoulder position, and the anconeus assists in terminal elbow extension. Band tension increases as the band stretches, encouraging a smooth, controlled return phase. This variation reinforces clean elbow-extension mechanics with minimal shoulder movement and requires consistent torso stability. It’s well suited for band-only setups when you want focused upper-arm work without moving to a cable stack.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Medial Head
Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
Stabilizing Muscles: Rectus Abdominis, Rhomboid Major, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Resistance Band
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Single-joint
Muscle Location: Deep Tricep
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Band Lying Reverse Grip Pressdown (Skull Crusher) Exercise

‘- Secure the band to a sturdy anchor behind your head so it pulls toward your forehead when lying down.
– Lie supine on a bench or floor with feet planted; maintain a neutral spine.
– Grasp the band with a shoulder-width, supinated (palms-up) grip; wrists neutral.
– Set the shoulders: slight scapular retraction and depression; ribs down.
– Position elbows stacked over shoulders; upper arms vertical and close to your sides.
– Start with elbows flexed (forearms angled toward the forehead) under band tension.
– Without moving the upper arms, extend the elbows until the arms are straight above the shoulders; avoid forceful lockout.
– Briefly hold, then control the eccentric by bending the elbows until forearms approach (not touch) the forehead.
– Keep elbows narrowly aligned and pointed toward the ceiling—avoid flaring or drifting backward.
– Maintain neutral wrists; do not let them extend against the band.
– Keep head and neck neutral; avoid shrugging.
– After the final repetition, carefully reduce tension and release the band before sitting up.

Band Lying Reverse Grip Pressdown (Skull Crusher) Tips

‘- Anchor the band behind your head so it pulls toward your forehead when you lie down.
– Lie supine with feet planted and maintain a neutral spine throughout the set.
– Use a shoulder-width, supinated grip and keep your wrists neutral.
– Slightly retract and depress your shoulder blades and keep your ribs down to set the shoulders.
– Stack your elbows over your shoulders with upper arms vertical and close to your sides.
– Keep your upper arms still and extend only at the elbows until your arms are straight above your shoulders, avoiding a forceful lockout.
– Control the return by bending your elbows until your forearms approach, but do not touch, your forehead.
– Keep your elbows narrow, pointed toward the ceiling, and avoid letting them flare or drift backward.
– Maintain neutral wrists and do not let them extend against the band.
– Keep your head and neck neutral, avoid shrugging, and carefully reduce band tension before sitting up.

Band Lying Reverse Grip Pressdown (Skull Crusher) Beginner Introduction

The Band Lying Reverse Grip Pressdown (Skull Crusher) is a band-based triceps exercise performed on a bench or the floor, with the band attached behind the head. The movement centers on bending and straightening the elbows while the upper arms stay mostly in place, so the back of the upper arms handles most of the effort. The palms face upward on the band, which changes how the triceps are challenged compared with a standard overhand version.

As the band stretches, resistance builds, so the hardest part comes near the top of the press. This encourages a steady pace both when straightening and when returning to the starting position. Muscles around the shoulder blades and shoulders work to keep the upper body steady, while a firm midsection helps limit extra motion through the torso. This variation suits home or band-only setups where the goal is targeted arm work without using a cable machine, and it highlights smooth, precise elbow action with very little shoulder involvement.