Barbell Reverse Grip Skullcrusher

Muscles worked

Setup

1. Lie flat on a bench with your feet planted firmly on the floor for stability.
2. Grip the barbell with an underhand (supinated) grip, hands spaced shoulder-width apart.
3. Press the bar directly above your chest, then tilt your arms back about 15 degrees toward your head to keep constant tension on the triceps.
4. Ensure your wrists are straight and your grip is secure before beginning the movement.

How to do it

1. Inhale and slowly lower the bar toward your forehead or the top of your head by hinging only at the elbows.
2. Keep your upper arms fixed and elbows tucked in as the bar descends in a controlled 3-second eccentric phase.
3. Exhale and contract your triceps to extend your arms back to the starting angled position.
4. Avoid fully locking out the elbows at the top to maintain continuous tension on the muscle.

Form checklist

• Keep elbows tucked and pointing forward; do not let them flare out to the sides.
• Ensure the upper arm remains stationary throughout the entire set.
• Maintain a neutral wrist position to avoid strain from the underhand grip.
• Keep your shoulder blades retracted and pressed into the bench for a stable base.

Pro tips

• Focus on 'squeezing' the bar tight to maximize neural drive to the triceps.
• Imagine you are trying to straighten the bar with your hands at the top of the movement to enhance the peak contraction.
• If using a straight barbell causes wrist discomfort, try using an EZ-bar with a reverse grip for a more ergonomic angle.

Make it harder

• Perform the exercise on a slight decline bench to increase the range of motion and the stretch on the long head.
• Implement a 'dead-stop' at the bottom by briefly resting the bar on the bench (behind your head) to eliminate momentum.

Frequently asked

What muscles does the barbell reverse grip skullcrusher work?

The barbell reverse grip skullcrusher primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the barbell reverse grip skullcrusher?

The barbell reverse grip skullcrusher uses barbell.

Is the barbell reverse grip skullcrusher good for beginners?

The barbell reverse grip skullcrusher is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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