EZ bar skull crusher

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How to do it

Long head of triceps, maximum stretch

Muscles worked

Mainly triceps. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Triceps pushdown
• Overhead dumbbell extension
• Triceps kickback
• Overhead cable triceps extension
• Seated overhead dumbbell triceps extension

Add it to your routine

FitnessAI can generate a personalized routine that includes EZ bar skull crusher based on your level, goal and available days.

Frequently asked questions

What muscles does EZ bar skull crusher work?

EZ bar skull crusher mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of EZ bar skull crusher should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).

Is EZ bar skull crusher good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.

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