Smart Workout Diary

Barbell Skull Crusher Reverse Grip

The reverse-grip barbell skull crusher is a lying triceps isolation exercise performed by lowering a barbell toward the forehead and extending the elbows. The underhand grip changes the wrist and forearm position while the triceps remain the primary movers. It supports triceps strength and muscle development when performed with controlled resistance.

Demonstration

Barbell Skull Crusher Reverse Grip — demonstration 1
Barbell Skull Crusher Reverse Grip — demonstration 2

Instructions

  1. Set up a flat bench and use a barbell you can control comfortably. Lie on your back with your feet planted firmly on the floor.
  2. Grip the bar with an underhand grip, hands about shoulder width apart. Press it above your chest with the arms nearly straight and wrists neutral.
  3. Lower the bar slowly by bending only the elbows, bringing it toward your forehead. Keep your upper arms mostly vertical and elbows from drifting widely outward.
  4. Extend the elbows to return the bar to the starting position, contracting the triceps without forcefully locking the elbows.
  5. Control every repetition and use a spotter or safety setup when appropriate. Stop if the grip, wrists, or shoulders cannot remain controlled.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Start light because an underhand grip can feel less secure than a conventional grip.
  2. Keep wrists straight and do not allow the bar to roll into the fingers during the descent.
  3. Use a smooth tempo; avoid bouncing the bar or rapidly changing direction near the forehead.
  4. Keep the elbows stable to keep the emphasis on the triceps rather than turning the movement into a pressing motion.
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