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Alternating Dumbbell Skull Crushers
The alternating dumbbell skull crusher is a variation of the
traditional dumbbell skull crusher that uses single arm, alternating arm movements
instead of two simultaneous motions. I
find that using this variation allows for more focus and concentration on the
movement and triceps muscle. Although neither is better or worse in terms of
triceps strength and development since they both have their advantages. However,
I do find that I need to use lighter weight for the alternating dumbbell
variation which can be attributed to the increased focus and concentration
needed to ensure smooth exercise movement.
The traditional dumbbell skull crusher can be found here.
Ready position
Starting position
Right arm extensions
Left arm extension
Position for the alternating dumbbell skull crusher
Place two dumbbells in either side of a yoga mat or towel. Lie down on a yoga mat or towel with dumbbells on each of your sides. Bend your knees until they are at a 70 degree angle. Dig the backs of your shoulders into the floor until they are flush. Puff your chest out and look straight up at the ceiling. Pick up the dumbbells and press them above your chest. Turn the dumbbells so that your palms are facing each other. Move your arms slightly so that the dumbbells are at eye level.
How to perform the alternating dumbbell skull crusher
While keep your upper arm stationary, bend your right elbow and lower the dumbbell until it is near the top side of your head. Be careful not to hit your head with the dumbbell, they should be to the top and sides of your head. Pause for a second or two and using your triceps muscle (the backs of your arms) extend the dumbbell back up. Perform the same motion with your left arm in alternating fashion (back and forth between your left and right arm) until the prescribed repetitions have been completed.
Breathing
Breathe in as you lower the dumbbell and breathe out as you extend the dumbbell upwards.
Important notes for the alternating dumbbell skull crusher
· Be careful not to lower the weight too fast – keep the movement slow and controlled.
· Squeeze the back of your arms (triceps) when your arm is in full extension (top part of the movement)
· Keep your eyes fixated on the ceiling. I suggest picking a spot on the ceiling and staring at it as you perform the exercise (don’t look down at your feet).
Video for the alternating dumbbell skull crusher
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.