Barbell Reverse Grip Skullcrusher

Also known as: reverse grip barbell skullcrusher

Intermediate

Triceps

Barbell

The point of Barbell Reverse Grip Skullcrusher is triceps mass behind every press; heavy bilateral barbell loading is how it gets there.

How to do Barbell Reverse Grip Skullcrusher

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
Pause for a moment at the bottom, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.

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Barbell Reverse Grip Skullcrusher Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Reverse Grip Skullcrusher Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Barbell Reverse Grip Skullcrusher

Easier progression

Cable Rear Drive

Harder progression

Cable Pushdown (with Rope Attachment)

Swap Barbell Reverse Grip Skullcrusher For

Ez Barbell Incline Triceps Extension

Weighted Bench Dip

Dumbbell Seated Bent Over Alternate Kickback

Barbell Reverse Grip Skullcrusher — Frequently Asked Questions

How do you do the Barbell Reverse Grip Skullcrusher?

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart. Extend your arms straight up over your chest, keeping your elbows in and your wrists straight. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Reverse Grip Skullcrusher work?

The Barbell Reverse Grip Skullcrusher primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

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

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Reverse Grip Skullcrusher good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Reverse Grip Skullcrusher?

Try the Ez Barbell Incline Triceps Extension, Weighted Bench Dip or the Dumbbell Seated Bent Over Alternate Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Reverse Grip Skullcrusher the same as the reverse grip barbell skullcrusher?

Yes. The Barbell Reverse Grip Skullcrusher is also commonly called the reverse grip barbell skullcrusher. Different gyms and training programs label it differently, but "reverse grip barbell skullcrusher" refer to this same movement.