EZ-Bar Skullcrusher
EZ-Bar Skullcrusher turns a wrist-friendly angled bar into lockout strength and arm thickness — ready for real load and honest reps.
How to do EZ-Bar Skullcrusher
- Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
- Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
- Lift the bar back to the starting position by extending the elbow and exhaling.
- Repeat.
EZ-Bar Skullcrusher Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep the wrists stacked before chasing extra load.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Slow the eccentric before you add another plate.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Small collar plates give a usable jump on this bar.
Common EZ-Bar Skullcrusher Mistakes
Assuming the curved bar removes the need for control
The bar spares the wrists, not the elbows, so keep the tempo honest.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than EZ-Bar Skullcrusher
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EZ-Bar Skullcrusher — Frequently Asked Questions
How do you do the EZ-Bar Skullcrusher?
Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead. Lift the bar back to the starting position by extending the elbow and exhaling. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the EZ-Bar Skullcrusher work?
The EZ-Bar Skullcrusher primarily targets the triceps. It is classified as a arms exercise and is performed with an EZ bar.
How many sets and reps of the EZ-Bar Skullcrusher should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Slow the eccentric before you add another plate. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the EZ-Bar 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 EZ-Bar Skullcrusher?
Try the Dumbbell Incline One Arm Hammer Press On Exercise Ball, Bodyweight Kneeling Triceps Extension or the Cable Triceps Pushdown (v-bar). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
