Single Arm Pronated Skull Crusher (Dumbbell)

Also known as: Single Arm Pronated Skull Crusher (Dumbbell).

A single-arm skull crusher with an overhand dumbbell grip.

How to perform this exercise

1. Lie on a flat bench with head and back supported and both feet planted. Hold one dumbbell above the chest with the arm nearly straight, palm toward the feet, and lightly steady the upper arm with the free hand.
2. Bend the working elbow to lower the dumbbell toward the forehead/upper chest side in a controlled arc, then extend again while keeping the upper arm nearly fixed. Keep the weight clear of face and do not turn into a chest press.