How to perform the Cable Skull Crusher
- 1Set a bench in front of a low cable, lie on your back with your head closest to the cable, and grab the handle or bar with both hands, arms straight above your chest, feet flat on the floor, and abs lightly braced. Keep your elbows pointing up and your shoulders relaxed down toward the bench.
- 2Slowly bend your elbows to lower the handle toward your forehead or just behind your head for about 2–3 seconds as you breathe in, keeping your upper arms mostly still. Press the weight back up by straightening your arms and squeezing your triceps as you breathe out, stopping just before your elbows lock and moving in a smooth, steady rhythm.
Coach tips
- Keep your upper arms fixed and only let your forearms move so the triceps do the work, not your shoulders.
- Don’t let your elbows flare out wide; keep them pointing mostly up to protect your elbows and focus on the triceps.
- Use a weight you can control without your back arching off the bench or the handle bouncing near your head.
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