10 Best Barbell Reverse Grip Skullcrusher Alternatives for Home Gyms

The Barbell Reverse Grip Skullcrusher is done lying on your back with a barbell. Ranked closest by our scoring: the EZ Barbell Decline Triceps Extension, the Lying Close-grip Barbell Triceps Press To Chin and the Decline EZ Bar Triceps Extension. Five harder versions, among them the Barbell Lying Triceps Extension and the Barbell Lying Triceps Extension Skull Crusher, are listed below as progressions rather than swaps.

Barbell Reverse Grip SkullcrusherWatch the Barbell Reverse Grip Skullcrusher

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Reverse Grip Skullcrusher

The steps for the Barbell Reverse Grip Skullcrusher itself, so you can judge how close each substitute below really is.

Triceps, with forearms · Barbell · Intermediate · Isolation

  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
  3. Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
  4. Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
  5. Pause for a moment at the bottom, then extend your arms back up to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Barbell Reverse Grip Skullcrusher Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Reverse Grip Skullcrusher 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. EZ Barbell Decline Triceps ExtensionPlay demonstration

    1. EZ Barbell Decline Triceps Extension

    97% 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. Lie on a decline bench with your head lower than your feet and your feet secured.
    2. Hold the ez barbell with an overhand grip, hands shoulder-width apart.
    3. Extend your arms fully, keeping your elbows close to your head.
    4. Lower the barbell slowly towards your forehead, bending your elbows.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. 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 Barbell Reverse Grip Skullcrusher
    • Equipment: free weights, the same as the Barbell Reverse Grip Skullcrusher
    • Body position: lying on your back, the same as the Barbell Reverse Grip Skullcrusher
  2. Barbell Lying Triceps ExtensionPlay demonstration

    Progression

    2. Barbell Lying Triceps Extension

    96% match

    Triceps · Intermediate · Isolation

    Pick this when you want a harder version that 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 the 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 towards your forehead by bending your elbows.
    4. Pause for a moment at the bottom, 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 Barbell Reverse Grip Skullcrusher
    • Equipment: free weights, the same as the Barbell Reverse Grip Skullcrusher
    • Body position: lying on your back, the same as the Barbell Reverse Grip Skullcrusher

Why You Might Need a Barbell Reverse Grip Skullcrusher Alternative

You might replace the reverse-grip skullcrusher due to wrist discomfort from the supinated grip, past elbow or triceps tendon irritation, or simply lack of a suitable barbell. The reverse grip shifts wrist and forearm mechanics and can increase stress on the medial triceps and wrist flexors; a neutral-grip or cable option reduces that shear. Substitutes let you preserve the key biomechanics, elbow hinge with a fixed upper arm, while changing wrist position, load distribution, or range of motion. For pain management pick neutral-grip options; for hypertrophy prioritize controlled eccentric tempo and full contraction cues (pause at the top and squeeze the triceps).

How to Choose the Right Barbell Reverse Grip Skullcrusher Substitute

Select a substitute by matching the original movement’s key variables: elbow-extension emphasis, upper-arm stability, and workable range of motion. Prioritize exercises that let you keep the elbows pinned and the wrist neutral if you have wrist pain. For strength choose heavy, compound variants like close-grip bench press with a 2-3 second eccentric; for isolation pick cable rope pushdowns and stop short of full lockout to keep constant tension. Also consider equipment access, your ability to progressively overload, and which triceps head you want to bias, overhead positions preferentially load the long head, while pressdowns target the lateral and medial heads. Cue: keep the elbow tucked and upper arm still.

Barbell Reverse Grip Skullcrusher FAQ

What muscles does Barbell Reverse Grip Skullcrusher work?

It primarily targets the triceps brachii, long, lateral, and medial heads, through elbow extension, with secondary involvement of the anconeus and wrist stabilizers due to the supinated grip. You should feel the triceps contract as you extend the elbow while keeping the upper arm vertical and the elbows fixed.

Can I build muscle without doing Barbell Reverse Grip Skullcrusher?

Yes, you can build triceps size using a variety of substitutes like close-grip bench presses, overhead dumbbell extensions, rope pushdowns, and dips while applying progressive overload. Focus on controlled eccentrics (2-3 seconds), maintain elbow stability, and increase load or volume consistently to stimulate hypertrophy.

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