10 Best Ez-bar Skullcrusher Alternatives for Triceps Strength

The Ez-bar Skullcrusher is done lying on your back with an EZ bar. Ranked closest by our scoring: the Barbell Lying Back Of The Head Tricep Extension, the Dumbbell Tricep Extension -pronated Grip and the EZ Barbell Decline Triceps Extension.

The Ez-bar Skullcrusher keeps your upper arms fixed while you bend only your elbows to lower the bar to your forehead, then press it back up. Barbell Lying Back Of The Head Tricep Extension is the closest swap: it keeps the same lying position and elbow-only bend, but a straight bar lowers behind your head instead of stopping at your forehead. If you only have dumbbells, the Dumbbell Tricep Extension -pronated Grip lowers a pair toward your ears instead.

Ez-bar Skullcrusher

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

How to Do the Ez-bar Skullcrusher

The steps for the Ez-bar Skullcrusher itself, so you can judge how close each substitute below really is.

Triceps, with forearms · Ez-barbell · Intermediate · Isolation

  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.

The 10 Best Ez-bar Skullcrusher Alternatives

10 substitutes, ranked by how closely each one matches the Ez-bar 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.

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

  1. Barbell Lying Back Of The Head Tricep ExtensionPlay demonstration

    1. Barbell Lying Back Of The Head Tricep Extension

    95% 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 Ez-bar Skullcrusher
    • Equipment: free weights, the same as the Ez-bar Skullcrusher
    • Body position: lying on your back, the same as the Ez-bar Skullcrusher
  2. Dumbbell Tricep Extension -pronated Grip

    2. Dumbbell Tricep Extension -pronated Grip

    95% 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 Ez-bar Skullcrusher
    • Equipment: free weights, the same as the Ez-bar Skullcrusher
    • Body position: lying on your back, the same as the Ez-bar Skullcrusher
  3. EZ Barbell Decline Triceps ExtensionPlay demonstration

    3. EZ Barbell Decline Triceps Extension

    92% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with a close grip.

    • 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 Ez-bar Skullcrusher
    • Equipment: free weights, the same as the Ez-bar Skullcrusher
    • Body position: lying on your back, the same as the Ez-bar Skullcrusher

Why You Might Need an Ez-bar Skullcrusher Alternative

Most gyms keep one EZ bar, so if someone else has it, the Ez-bar Skullcrusher is off the table. A straight barbell still locks both arms to one bar the way the EZ bar does: the Barbell Lying Triceps Extension lowers it to your forehead the same way the Ez-bar Skullcrusher does, the Barbell Reverse Grip Skullcrusher follows the same path with your palms turned toward your face, while Barbell Lying Back Of The Head Tricep Extension and Olympic Barbell Triceps Extension send it behind your head instead, and the second of those is done standing rather than lying down. Dumbbells split the weight between both arms, so the Dumbbell Tricep Extension -pronated Grip and Decline Dumbbell Triceps Extension let each arm lower toward your ears on its own path, no bar needed at all.

How to Choose the Right Ez-bar Skullcrusher Substitute

If your gym has a straight barbell but no EZ bar, take the Barbell Lying Triceps Extension: it keeps you lying with your upper arms still and lowers the bar to your forehead like the Ez-bar Skullcrusher. Want the same bar time but no bench free? Olympic Barbell Triceps Extension does it standing, lowering behind your head instead of to your forehead. Own only dumbbells? The Dumbbell Tricep Extension -pronated Grip keeps you lying and brings each dumbbell toward your ears, while the Tate Press brings them in and down to your upper chest. If the EZ bar is free but the flat bench is taken, the EZ Barbell Decline Triceps Extension keeps the same bar and lowers it to the same point above your forehead from a decline bench with your feet secured.

Ez-bar Skullcrusher FAQ

Which alternative uses a straight barbell instead of the curved one?

Five do: Barbell Lying Back Of The Head Tricep Extension, Barbell Reverse Grip Skullcrusher, Olympic Barbell Triceps Extension, Barbell Lying Triceps Extension and Barbell Lying Triceps Extension Skull Crusher. Three of them lower the bar to your forehead like the EZ bar version; the other two send it behind your head instead, one lying down and one standing.

Which alternative keeps the same EZ bar?

The EZ Barbell Decline Triceps Extension. It uses the same EZ bar and lowers it toward your forehead the way the Ez-bar Skullcrusher does, just from a decline bench with your feet secured instead of lying flat. Reach for it when the flat bench is busy but the EZ bar is free.

Which alternatives lower behind the head instead of to the forehead?

Barbell Lying Back Of The Head Tricep Extension and Olympic Barbell Triceps Extension both send the bar behind your head rather than stopping above your forehead. The first keeps you lying on a bench; the second is done standing with your upper arms held close to your head as your elbows bend.

Can I do the Ez-bar Skullcrusher at home?

Not the EZ bar version itself, but a pair of dumbbells covers the same lying, elbow-only extension. The Dumbbell Tricep Extension -pronated Grip lowers a dumbbell in each hand toward your ears while you lie on a bench, matching the Ez-bar Skullcrusher's elbow-only bend. The Tate Press and Dumbbell Incline Two Arm Extension also train the triceps on a bench, and the Decline Dumbbell Triceps Extension adds a decline angle if you have one.

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