Band Skull Crusher

Execution

1. Keep your elbows fixed, pointing straight at the ceiling for the whole set.
2. Exhale and extend your forearms straight up, pressing the band to full tension.
3. Squeeze the triceps hard at full extension and hold for a short beat.
4. Inhale and slowly bend the elbows to lower your hands back behind your head under control.
5. Do not let the elbows flare out to the sides at any point in the set.

Quick cues

• Elbows stay put, only the forearm moves.
• Squeeze the triceps at the top.
• Wrists straight, no bending.
• Lower slowly, control the band.

Common faults

• Fault: The elbows drifting forward or back with each rep

  Fix: Anchor the elbow at one fixed point in space and let only the forearm swing around it.

• Fault: The elbows flaring out to the sides as the arms extend

  Fix: Keep both elbows tucked in close to the head for the whole set.

• Fault: Cutting the extension short because the band is too heavy

  Fix: Move closer to the anchor point to reduce the tension and complete the full range.

• Fault: Lowering too fast and letting the band snap back

  Fix: Count 2 seconds on the way down so the triceps control the band the whole way.