Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Triceps

Dumbbell Skull Crusher

Also called Lying dumbbell extension

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Triceps

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Bottom
Main muscles
  1. 1Palms facing each other
  2. 2Lower the dumbbells beside your head
  3. 3Let your elbows drift back a little for a bigger stretch

Most common mistake

Moving at the shoulders instead of the elbows.

Watch a demo

Compare with

vs Bar Pushdownvs Cable Kickbackvs Triceps Extension Machine
A
For triceps
#12 of 20
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Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tensionStrong
Loaded stretchStrong
ProgressionGood
Low costStrong

Dumbbells let each arm find a comfortable path with a decent long-head stretch. Awkward to load heavy.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • AOverhead Dumbbell ExtensionDumbbell

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