10 Best Ez-bar Skullcrusher Alternatives for Safer Triceps Training

What can you do instead of the Ez-bar Skullcrusher? Use close-grip bench press, dumbbell skullcrushers, cable triceps pushdowns, overhead dumbbell extensions, bench dips, or single-arm cable extensions. Each preserves elbow extension mechanics while targeting the long and lateral heads. Cue: keep your upper arm fixed and extend through the elbow to maximize triceps activation.

Original Exercise: Ez-bar Skullcrusher

Ez-bar Skullcrusher
Primary Muscle
Triceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Forearms
How to Perform Ez-bar Skullcrusher
  1. 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.
  2. 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.
  3. Lift the bar back to the starting position by extending the elbow and exhaling.
  4. Repeat.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Best Ez-bar Skullcrusher Alternatives

Best Match
Barbell Lying Back Of The Head Tricep Extension

1. Barbell Lying Back Of The Head Tricep Extension

95.4% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Tricep Extension -Pronated Grip

2. Dumbbell Tricep Extension -Pronated Grip

95.4% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Tate Press

3. Dumbbell Tate Press

95.2% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
  3. Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
  4. Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
Dumbbell Incline Two Arm Extension

4. Dumbbell Incline Two Arm Extension

92% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
  2. Slowly lie back on the bench, keeping the dumbbells close to your chest.
  3. Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Ez Barbell Decline Triceps Extension

5. Ez Barbell Decline Triceps Extension

92% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  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.
Barbell Reverse Grip Skullcrusher

6. Barbell Reverse Grip Skullcrusher

91.4% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  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.
Barbell Lying Triceps Extension Skull Crusher

7. Barbell Lying Triceps Extension Skull Crusher

90.7% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  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 when the barbell is just above your forehead, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Decline Dumbbell Triceps Extension

8. Decline Dumbbell Triceps Extension

90.7% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  3. As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
  4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
  5. Repeat for the recommended amount of repetitions.
Barbell Lying Triceps Extension

9. Barbell Lying Triceps Extension

90.7% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  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.
Decline EZ Bar Triceps Extension

10. Decline EZ Bar Triceps Extension

89.9% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  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.

Why You Might Need a Ez-bar Skullcrusher Alternative

You might substitute the Ez-bar Skullcrusher due to elbow pain, limited equipment, or a need for varied loading angles. The Ez-bar places high shear at the elbow and emphasizes a particular external rotation; alternatives let you change grip, range of motion, or joint torque to reduce discomfort. For example, cables keep constant tension and reduce peak elbow stress—cue: use a neutral grip and stop short of full lockout if pain occurs. Changing to unilateral dumbbell or cable work also corrects side-to-side imbalances while still activating the long head during overhead positions.

How to Choose the Right Substitute

Decide based on joint comfort, equipment availability, and the triceps head you want to prioritize. If you feel elbow irritation, choose cables or neutral-grip dumbbell presses to lower peak torque; cue: keep elbows tucked and avoid excessive flare. If you need more long-head stretch, prefer overhead extensions with the shoulder flexed. For strength-focused loading, use close-grip bench press to allow heavier weight while maintaining elbow extension mechanics.

Frequently Asked Questions

What muscles does Ez-bar Skullcrusher work?

The Ez-bar Skullcrusher primarily targets the triceps—long, lateral, and medial heads—through elbow extension. It also loads the shoulder stabilizers; keep your upper arm vertical and extend only at the elbow to emphasize triceps activation.

What is the best bodyweight alternative to Ez-bar Skullcrusher?

A bench dip is the top bodyweight substitute because it requires strong elbow extension under load and recruits the triceps long and lateral heads. Cue: keep your shoulders down, torso upright, and lower until elbows reach about 90° to maintain tension on the triceps without overloading the anterior shoulder.

Can I build muscle without doing Ez-bar Skullcrusher?

Yes—you can hypertrophy the triceps with many movements that preserve extension mechanics, such as cable pushdowns, close-grip presses, and overhead extensions. Focus on progressive overload, strict elbow extension, and controlled eccentric tempo to maximize triceps activation.

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