If you're looking for a challenging triceps exercise, the single arm skull crusher may be just what you need. This exercise targets the triceps brachii, long head, and lateral head muscles. In this article, we'll take a closer look at how to do the single arm skull crusher and the benefits it can offer.
What is a Single Arm Skull Crusher?
A single arm skull crusher is a variation of the traditional skull crusher exercise. Instead of using both arms to perform the exercise, you'll only use one arm at a time. This allows you to focus on each arm individually and work on any imbalances you may have.
How to Do a Single Arm Skull Crusher
To perform a single arm skull crusher, follow these steps:
- Lie down on a bench with a dumbbell in one hand.
- Extend your arm straight up towards the ceiling.
- Lower the weight behind your head by bending your elbow.
- Extend your arm back up towards the ceiling.
- Repeat for the desired number of reps.
- Switch arms and repeat.
Tips for Doing a Single Arm Skull Crusher
Here are some tips to help you perform the exercise correctly:
- Use a weight that challenges you but that you can still control.
- Keep your elbow close to your head throughout the movement.
- Lower the weight slowly and under control.
- Don't let your elbow flare out to the side.
- Keep your core engaged throughout the exercise.
Benefits of the Single Arm Skull Crusher
The single arm skull crusher offers several benefits, including:
- Targeting the triceps muscles more effectively than traditional skull crushers.
- Allowing you to work on any imbalances you may have between your arms.
- Providing a challenging exercise that can help increase muscle strength and size.
- Improving overall arm and shoulder strength.
Alternatives to the Single Arm Skull Crusher
If you're unable to do the single arm skull crusher, try these alternatives:
- Traditional skull crushers
- Dumbbell triceps extensions
- Cable triceps pushdowns
- Close grip bench press
Conclusion
The single arm skull crusher is a challenging exercise that can help you build strength and size in your triceps muscles. By following proper form and using a weight that challenges you, you can reap the benefits of this exercise. Remember to also try alternative exercises if you're unable to do the single arm skull crusher. Incorporate this exercise into your workout routine and watch your triceps muscles grow!