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Barbell Reverse Grip Skullcrusher animation

How to do the Barbell Reverse Grip Skullcrusher

TricepsBarbellIntermediate

The barbell reverse grip skullcrusher flips the standard movement to shift peak tension onto the long head of the triceps through a challenging supinated position that most lifters never train. Master this variation and you will build thickness and strength in the muscle belly that accounts for the majority of upper arm size.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Lie flat on a bench and grip the barbell with a supinated underhand grip shoulder-width apart, arms extended directly over your chest.
  2. Keeping your upper arms vertical and elbows fixed in place, slowly lower the bar toward your forehead by bending only at the elbows.
  3. Pause briefly at the bottom when the bar is just above your forehead, feeling the stretch in the long head of the triceps.
  4. Drive the bar back to full lockout by contracting the triceps forcefully, keeping wrists stacked over elbows throughout.

Common mistakes

  • Letting the elbows flare outward reduces tension on the triceps and stresses the wrists, so actively pin your elbows in toward the midline throughout every rep.
  • Using too much weight causes the upper arms to drift backward as you lower the bar, turning the movement into a pullover and removing triceps isolation, so choose a load that allows strict elbow position.
  • Rushing through the eccentric phase wastes the primary advantage of this exercise, so use a controlled two to three second lowering tempo to maximize time under tension in the stretched position.

Pro tip — Apply slight wrist extension rather than letting the wrists collapse into flexion during the lift, as this keeps the forearm bones aligned and dramatically reduces joint strain while improving force transfer through the bar.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
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