Frames from Coach Cole's demo in the Corebound videos.
Setup
Sit tall on the bench with your feet flat. Hold one dumbbell with both hands under the top end and press it straight overhead.
Step by step
- Sit tall, one dumbbell in both hands overhead.
- Lower it behind your head, elbows point up.
- Straighten your arms without moving the elbows.
Cole's tip
Point your elbows up and keep them there. Only your forearms move.
Common mistakes
- Elbows flaring wide.
- Arching the lower back.
- Bouncing out of the bottom.
Make it easier or harder
Easier option
Lighter dumbbell, smaller range.
Harder option
Slow 3-second lowering.
Variations in the programs
Dumbbell Skull Crusher
In Weights
- Lie on the bench, palms facing each other
- Upper arms still, lower the dumbbells beside your head
- Straighten your arms back to the top
Easier: Lighter, or do them on the floor · Harder: Slow 3-second lowering
Safety
- If your elbows ache, go lighter or shorten the range.
- For skull crushers on the bench, bring the dumbbells to your chest first, then rock up to sitting.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
