The barbell reverse grip skullcrusher is a tricep-focused exercise performed lying on a bench, using a barbell held with a reverse (underhand) grip. It targets the tricep and also engages the forearms as secondary muscles. The movement requires control and proper form to avoid injury, especially to the elbows and wrists.
Also Works
Forearms
How to Perform
1
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2
Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
3
Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
4
Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
5
Pause for a moment at the bottom, then extend your arms back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use a reverse (supinated) grip with palms facing toward your face and keep your wrists straight throughout.
•Lower the bar toward your forehead by bending only at the elbows; your upper arms should remain vertical.
•Press the bar back up by extending the elbows explosively while maintaining the reverse grip.
Common Mistakes
•Letting the elbows flare outward during the extension, which reduces tricep isolation.
•Lowering the bar too far behind the head, which puts the shoulder joint in a vulnerable position with the reverse grip.
•Using too much weight, which can cause the bar to slip from the unfamiliar grip position.