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May 6th, 2023 11:23 AM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell alternating skull crusher is a weightlifting exercise that targets the triceps muscle. It involves extending the arms to lift a pair of dumbbells, while lying on a bench.

Stretch to do prior to exercise:

• Triceps stretch
• Shoulder stretch

Warmup to do prior to exercise:

• Light cardio (5-10 minutes on a treadmill, elliptical or stationary bike)
• Light weight tricep extension (10-15 reps)

How to select the proper weight: Choose a weight that is challenging but still allows you to perform the exercise with proper form. Start with a light weight and gradually increase it as you become stronger.

Proper form:

1. Lie down on a bench with your feet flat on the ground and your back pressed against the bench.
2. Hold a dumbbell in each hand with your palms facing each other.
3. Extend your arms straight up over your chest, with the dumbbells touching each other.
4. Slowly lower one dumbbell towards your shoulder while keeping the other arm extended.
5. Pause briefly, then lift the dumbbell back to the starting position.
6. Repeat the movement with the other arm.
7. Continue alternating arms for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty, you can decrease the weight of the dumbbells or perform the exercise on a flat bench rather than an incline bench.

How to increase the difficulty: To increase the difficulty, you can increase the weight of the dumbbells or perform the exercise on an incline bench rather than a flat bench.

Number of reps:

• Beginner: 8-10 reps
• Intermediate: 10-12 reps
• Advanced: 12-15 reps

Estimated time for exercise: The dumbbell alternating skull crusher can be completed in approximately 10-15 minutes.