EZ-Bar Skullcrusher

A beginner strength exercise for the triceps, done with a ez curl bar.

Main muscles: Triceps
Also works: Forearms
Equipment: EZ curl bar
Level: Beginner
Type: Isolation
Movement: Push

How to do the EZ-Bar Skullcrusher

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

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the EZ-Bar Skullcrusher

Questions

What muscles does the EZ-Bar Skullcrusher work?

Mainly the triceps, with the forearms helping.

Is the EZ-Bar Skullcrusher good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the EZ-Bar Skullcrusher?

Good alternatives that train the triceps: Close-Grip EZ-Bar Press, Lying Close-Grip Barbell Triceps Press To Chin, Lying Triceps Press or Band Skull Crusher.

How many sets and reps of the EZ-Bar Skullcrusher should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).