EZ-Bar Skullcrusher
How to do the EZ-Bar Skullcrusher
- 1
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.
- 2
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.
- 3
Lift the bar back to the starting position by extending the elbow and exhaling.
- 4
Repeat.
How to program the EZ-Bar Skullcrusher
Sets and reps
As an isolation movement, the EZ-Bar Skullcrusher is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The EZ-Bar Skullcrusher is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the EZ-Bar Skullcrusher work?
The EZ-Bar Skullcrusher primarily targets the Triceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the EZ-Bar Skullcrusher?
You need E-Z Curl Bar. Difficulty level: Beginner.
How many sets and reps of the EZ-Bar Skullcrusher should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
