Dumbbell skull crusher

1. 1Lie on your back on a mat or bench with knees bent and feet planted. Hold a dumbbell in each hand and press them up so your arms are straight above your chest, palms facing each other.
2. 2Set your upper arms vertical and keep your elbows pointing at the ceiling, tucked in line with your shoulders rather than flaring out.
3. 3Bend your elbows to lower the dumbbells slowly toward your forehead or just past it, breathing in as you go. Stop before the weights touch your head.
4. 4Press back up by straightening your elbows, breathing out, and keep the upper arms still so only the forearms travel.
5. 5Keep your ribs down and lower back in contact with the floor throughout, and control the descent rather than letting the weights drop for the whole effort.

• The upper arms swing back and forth, turning the movement into a pullover.

  →Fix: Lock your elbows in place above your chest and let only the forearms move.

• Elbows flare wide, shifting the load to the chest and shoulders.

  →Fix: Keep the elbows tracking close to shoulder width and pointed at the ceiling.

• Lowering too fast and too close to the face with heavy dumbbells.

  →Fix: Use a weight you can slow down, and stop the descent a hand's width above your forehead.

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