What muscles does the Barbell Reverse Grip Skullcrusher work?

The Barbell Reverse Grip Skullcrusher primarily targets the triceps, with a unique emphasis on the long head due to the underhand grip. This variation minimizes chest involvement and keeps tension on the triceps throughout the movement.

What equipment do I need for the Barbell Reverse Grip Skullcrusher, and are there any alternatives?

You’ll need a flat bench and a barbell to perform this exercise correctly. If a barbell isn’t available, you can substitute with an EZ curl bar or even dumbbells using the same reverse grip technique.

Is the Barbell Reverse Grip Skullcrusher suitable for beginners?

This exercise can be challenging for beginners due to grip demands and balance with the barbell. New lifters should start with lighter weights and focus on form before progressing to heavier loads.

What are common mistakes to avoid during the Barbell Reverse Grip Skullcrusher?

A common error is flaring the elbows, which reduces triceps activation and increases strain on the shoulders. Avoid moving your upper arms and keep your wrists straight to maintain proper alignment and control.

How many sets and reps should I do for the Barbell Reverse Grip Skullcrusher?

For muscle growth, aim for 3–4 sets of 8–12 reps with controlled tempo. For endurance or joint-friendly training, use lighter weight and perform 2–3 sets of 12–15 reps.

What safety tips should I follow for the Barbell Reverse Grip Skullcrusher?

Always use a spotter when lifting heavier weights to prevent accidents, as the barbell is positioned directly above your face. Engage your core and keep a firm grip to avoid dropping the bar.

Are there variations of the Barbell Reverse Grip Skullcrusher I can try?

You can perform this movement on an incline bench to alter the angle of resistance and recruit different triceps fibers. Using an EZ curl bar or switching to cable attachments can also reduce wrist strain while maintaining the reverse grip benefits.

Barbell Reverse Grip Skullcrusher

Target Muscles

Primary:

Triceps

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench holding a barbell above your chest with a reverse (underhand) grip and arms fully extended. Keeping your upper arms still, bend your elbows to lower the barbell toward your forehead, then press it back up to the starting position. Keep your elbows close to your head throughout the movement for proper triceps engagement.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground for stability. Hold a barbell with a reverse grip (palms facing up) and extend your arms straight up above your chest.
Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary and close to your head. Ensure the movement is controlled and your elbows do not flare out.
Stop just before the barbell touches your forehead, maintaining tension in your triceps.
Push the barbell back to the starting position by extending your elbows, fully engaging your triceps. Avoid locking your elbows at the top.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Lying Close-Grip Triceps Extension

Triceps

Bench • Barbell

Barbell Lying Back of the Head Tricep Extension

Triceps

Bench • Barbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Dumbbell Lying Extension (Across Face)

Triceps

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Barbell Reverse Grip Skullcrusher work?: The Barbell Reverse Grip Skullcrusher primarily targets the triceps, with a unique emphasis on the long head due to the underhand grip. This variation minimizes chest involvement and keeps tension on the triceps throughout the movement.
What equipment do I need for the Barbell Reverse Grip Skullcrusher, and are there any alternatives?: You’ll need a flat bench and a barbell to perform this exercise correctly. If a barbell isn’t available, you can substitute with an EZ curl bar or even dumbbells using the same reverse grip technique.
Is the Barbell Reverse Grip Skullcrusher suitable for beginners?: This exercise can be challenging for beginners due to grip demands and balance with the barbell. New lifters should start with lighter weights and focus on form before progressing to heavier loads.
What are common mistakes to avoid during the Barbell Reverse Grip Skullcrusher?: A common error is flaring the elbows, which reduces triceps activation and increases strain on the shoulders. Avoid moving your upper arms and keep your wrists straight to maintain proper alignment and control.
How many sets and reps should I do for the Barbell Reverse Grip Skullcrusher?: For muscle growth, aim for 3–4 sets of 8–12 reps with controlled tempo. For endurance or joint-friendly training, use lighter weight and perform 2–3 sets of 12–15 reps.
What safety tips should I follow for the Barbell Reverse Grip Skullcrusher?: Always use a spotter when lifting heavier weights to prevent accidents, as the barbell is positioned directly above your face. Engage your core and keep a firm grip to avoid dropping the bar.
Are there variations of the Barbell Reverse Grip Skullcrusher I can try?: You can perform this movement on an incline bench to alter the angle of resistance and recruit different triceps fibers. Using an EZ curl bar or switching to cable attachments can also reduce wrist strain while maintaining the reverse grip benefits.