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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Reverse Grip Skullcrusher
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Forearms
How to perform Barbell Reverse Grip Skullcrusher
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
- Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
- Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for 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.
Best match - Triceps
- Ez-barbell
- Intermediate
- Isolation
A good swap when you have an EZ bar to work with, and it still works the triceps.
How to perform this exercise
- Lie on a decline bench with your head lower than your feet and your feet secured.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the barbell slowly towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- 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
Progression
2. Barbell Lying Triceps Extension
96% match- Triceps
- Barbell
- Intermediate
- Isolation
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- 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
Progression
- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
- 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
Progression
- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- 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
- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
- As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- 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 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
Progression
6. Olympic Barbell Triceps Extension
95% match- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
- Raise the barbell above your head, fully extending your arms.
- Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- 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
7. Decline EZ Bar Triceps Extension
93% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 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.
- 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.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- 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 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
- Balance: easier to stay steady on than the Barbell Reverse Grip Skullcrusher
8. Ez-bar Skullcrusher
91% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
- Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
- Lift the bar back to the starting position by extending the elbow and exhaling.
- Repeat.
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
9. Lying Triceps Press
91% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
- Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
- As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
- At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
- 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 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
Progression
- Triceps
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
- Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then extend your arms to press the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 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
- Balance: easier to stay steady on than 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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