10 Best Band Skull Crusher Alternatives for Home & Gym

The 10 Best Band Skull Crusher Alternatives

10 substitutes, ranked by how closely each one matches the Band Skull Crusher on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Dumbbell Tricep Extension -pronated Grip

   88% match

   Triceps · Intermediate · Isolation

   A good swap when you have dumbbells to work with, and it still works the triceps.

   • Dumbbell

   How to perform it

   1. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
   2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
   3. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
   4. Then, exhale and use your triceps to return the weight to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Band Skull Crusher
   • Equipment: free weights, not a band
   • Body position: lying on your back, the same as the Band Skull Crusher
   • Balance: harder to stay steady on than the Band Skull Crusher
2. Play demonstration

   2. Barbell Lying Back Of The Head Tricep Extension

   87% match

   Triceps · Intermediate · Isolation

   A good swap when you have a barbell to work with, and it still works the triceps.

   • Barbell

   How to perform it

   1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
   2. Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
   3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
   4. Pause for a moment, then extend your arms back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Band Skull Crusher
   • Equipment: free weights, not a band
   • Body position: lying on your back, the same as the Band Skull Crusher
   • Balance: harder to stay steady on than the Band Skull Crusher
3. 

   3. Cable Lying Triceps Extension

   86% match

   Triceps · Intermediate · Isolation

   A good swap when you have a cable machine to work with, and it still works the triceps.

   • Cable

   How to perform it

   1. Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
   2. With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
   3. Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
   4. Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
   5. Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Band Skull Crusher
   • Equipment: a cable, not a band
   • Body position: lying on your back, the same as the Band Skull Crusher
4. 

   4. Decline EZ Bar Triceps Extension

   85% match

   Triceps · Intermediate · Isolation

   A good swap when you have an EZ bar to work with, and it still works the triceps.

   • Ez-barbell

   How to perform it

   1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
   2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
   3. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
   4. Lift the bar back to the starting position by contracting the triceps and exhaling.
   5. Repeat until the recommended amount of repetitions is performed.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Band Skull Crusher
   • Equipment: free weights, not a band
   • Body position: lying on your back, the same as the Band Skull Crusher

5. 5. Dumbbell Incline Triceps Extension

   85% match

   Triceps · Intermediate · Isolation

6. 6. Lying Close-grip Barbell Triceps Press To Chin

   85% match

   Triceps · Intermediate · Isolation

7. 7. Barbell Lying Triceps Extension

   85% match

   Triceps · Intermediate · Isolation

8. 8. Barbell Lying Triceps Extension Skull Crusher

   85% match

   Triceps · Intermediate · Isolation

9. 9. Decline Dumbbell Triceps Extension

   85% match

   Triceps · Intermediate · Isolation

10. 10. Olympic Barbell Triceps Extension

    84% match

    Triceps · Intermediate · Isolation