Band Skull Crusher
The Band Skull Crusher isolates the Triceps through a controlled range of motion. This beginner-level bands exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Band Skull Crusher
- 1
Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
- 2
Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
- 3
Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Band Skull Crusher work?
The Band Skull Crusher primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Band Skull Crusher good for beginners?
Yes, the Band Skull Crusher is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Band Skull Crusher?
You need bands to perform the Band Skull Crusher. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.