A skull crusher lying on a flat bench, holding a kettlebell by the horns with both hands. The offset mass hangs below the wrists, adding a grip and control challenge.
What this exercise works
Muscles
triceps brachii
Goals
hypertrophy
Equipment
Kettlebell
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Lie on a flat bench holding a kettlebell by the horns with both hands, arms extended above the chest.
Bend only the elbows to lower the bell toward the forehead in a controlled arc.
Keep the upper arms vertical; only the forearms move.
Extend the elbows to press the bell back up.
Repeat for the recommended number of repetitions.
Technique cues and common mistakes
Grip the horns firmly — the bell tries to rotate forward at the bottom.
Elbows stay narrow — if they flare, the load is too heavy.
Angle the upper arms slightly back toward the head to keep tension on the triceps at lockout.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
