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Standing Rope Overhead Skull-crushers

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Skull-crushers are an efficient and effective way to work the triceps.

Muscles Worked
Triceps, Core

Starting Position
Put a double rope attachment on a cable machine and set it at the low position. Stand with your back to the machine and pull the rope overhead with both hands. Your arms will be extended above your head. Step back slightly into a partial lunge stance with your legs staggered.


  1. From the starting position, slowly bend your elbows to lower the rope ends toward your shoulders, while keeping good posture in your spine and neck. Stabilize your abdominals throughout the movement to maintain the natural 'S' curve in your spine.
  2. From the bottom of your lift, flex your triceps and straighten your elbows, bringing your forearms up again to the extended arm position, overhead.
  3. Switch your front foot with each new set.
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to