How To: Do single cable rope overhead skull crushers

Learn how to do single cable rope power overhead skull crushers. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Strengthen your triceps with this standing single-armed cable version of the skull crusher. Use power and speed as you mimic a baseball throw with a focus on your triceps.

Muscles Worked
Triceps

Starting Position
Attach a single-rope attachment to the highest setting on a cable machine system. Stand facing away from the cable machine and hold the handle of the rope attachment in one hand with your elbow bent so that your hand is at ear level next to your head. Stand with your legs in a staggered stance with your foot opposite the throwing hand in front of you.

Exercise
1. From the starting position, explosively push your hand forward and straighten your arm as if you are trying to throw the rope attachment in front of you like a baseball. Extend your arm until it is straight.
2. When your throwing arm is fully extended in front of you, reverse the motion and bring your arm back up to starting position, maintaining control as you go back. Do 12 reps with one arm, then switch arms and do another 12 reps.