Skull Crusher Exercise

The Skull Crusher is a popular strength-training exercise that primarily targets the triceps, the large muscles located on the back of the upper arm. Although the name sounds intimidating, the exercise is completely safe when performed with proper technique. The name comes from the fact that the weight is lowered toward the forehead before being pressed back up.

To perform a Skull Crusher, lie flat on a workout bench while holding an EZ curl bar, barbell, or dumbbells directly above your chest. Keep your arms straight and your elbows pointing upward. Slowly bend your elbows and lower the weight toward your forehead or slightly behind your head. Once you feel a stretch in your triceps, extend your arms back to the starting position.

Unlike many compound exercises, the Skull Crusher mainly isolates the triceps. This makes it one of the best exercises for increasing arm size and improving pushing strength used in movements such as bench presses, push-ups, and shoulder presses.

Muscles Activated During Skull Crushers

Several muscles work together during the movement, but the triceps are the primary focus.

• Triceps Brachii (Primary Muscle)

  The triceps brachii is the largest muscle located at the back (posterior) of the upper arm. It is named "tri-ceps" because it consists of three heads: the Long Head, Lateral Head, and Medial Head. Together, these three heads work to extend (straighten) the elbow joint. The triceps make up approximately 60–70% of the arm's total size; therefore, training the triceps is crucial for achieving large, muscular arms.

  • Long Head

  The Long Head is the longest and most unique part of the triceps. It is the only one of the three heads that crosses both the shoulder joint and the elbow joint. It originates from the infraglenoid tubercle of the scapula (shoulder blade) and, along with the other heads, inserts onto the olecranon process of the ulna. The primary function of the Long Head is elbow extension; however, because it crosses the shoulder joint, it also assists in shoulder extension and adduction. The Long Head becomes active when you move your arm backward (such as during a swimming stroke or a rowing movement). Consequently, the Long Head is considered not just a triceps muscle but also a shoulder stabilizer.
  
  From an aesthetic standpoint, the Long Head contributes significantly to the overall mass of the triceps. It plays a major role in the thickness visible when viewing the arm from the side. A well-developed Long Head makes the arm appear larger and denser. During training, the Long Head undergoes the greatest stretch when the arm is positioned overhead. For this reason, exercises such as Overhead Dumbbell Extensions, Overhead Cable Extensions, and French Presses (a variation of the Skull Crusher) are considered highly effective for targeting the Long Head. The overhead position provides a deep stretch to the muscle, which can enhance the stimulus for hypertrophy.
  
  The Long Head also contributes to shoulder stability, supporting the shoulder joint during heavy pressing exercises like the bench press or dips. For athletes—particularly throwers and swimmers—the strength of the long head is crucial for both performance and injury prevention. If an athlete's long head is weak, both power and control during overhead movements can be compromised.

  • Lateral Head

  he lateral head is often referred to as the "horseshoe" head of the triceps because, when well-developed, it creates a prominent shape on the outer side of the arm. This head originates from the upper region of the posterior surface of the humerus (upper arm bone) and attaches to the ulna via the common triceps tendon. The lateral head is considered relatively rich in fast-twitch muscle fibers. This means it is highly active during explosive, high-force movements. When pushing heavy weights or performing powerful extension movements, recruitment of the lateral head increases significantly.
  
  The primary function of this head is elbow extension. Whenever you perform pushing movements—such as bench presses, push-ups, dips, or close-grip bench presses—the lateral head plays a significant role in force production. It is particularly active when the resistance is heavy and the movement is powerful.
  
  From a bodybuilding and aesthetic perspective, the lateral head enhances the arm's outer width. When the lateral head is well-developed, the arm appears wider and more impressive from both front and side angles. Competitive bodybuilders pay special attention to this head to accentuate the triceps' horseshoe appearance. Exercises such as cable pushdowns, straight-bar pushdowns, close-grip bench presses, and weighted dips are highly effective for targeting this area. For some individuals, reverse-grip pushdowns can also improve lateral head activation. Heavy loads and moderate repetition ranges (6–12 reps) are commonly used to stimulate growth in this head.
  
  The lateral head is also important for sports performance. In explosive actions like boxing, shot put, volleyball spiking, and football throwing, it generates power through elbow extension. A strong lateral head not only increases arm size but also improves upper-body pressing strength.

  • Medial Head

  The medial head is the deepest and often the least visible part of the triceps. It is situated beneath the lateral and long heads. It originates from the lower region of the posterior surface of the humerus and attaches to the ulna via the common triceps tendon.
  
  This muscle is considered to have a relatively high proportion of slow-twitch fibers, making it useful for endurance-oriented functions. During long-duration activities and repetitive arm movements, the medial head provides stability and sustained force production.

• Anconeus – Assists elbow extension.

This is a small muscle located at the back of the elbow. It assists when you straighten your arm (such as during push-ups or dumbbell presses). Example exercises: Triceps Pushdown, Push-ups, Close-Grip Bench Press.

• Deltoids – Help stabilize the shoulder joint during the movement.

These are the primary muscles of your shoulders. They help in lifting the arm and moving it to the front or side. Example exercises: Shoulder Press, Lateral Raise, Front Raise.

• Forearm Muscles – Maintain grip strength and wrist stability.

These are the muscles located between the wrist and the elbow. They improve grip strength. Example exercises: Wrist Curl, Reverse Wrist Curl, Farmer's Walk, Dead

• Core Muscles – Keep the body balanced and stable on the bench.

The muscles of the abdomen, lower back, and midsection collectively make up the "core." They maintain the body's balance and stability. Example exercises: Plank, Crunches, Leg Raises, Mountain Climbers. An easy way to remember

Proper Form Tips

• Keep elbows pointed forward throughout the movement.
• Lower the weight slowly and under control.
• Avoid swinging or using momentum.
• Keep wrists straight.
• Use a manageable weight for safe execution.

1500+ Gym Exercises List

While there are many exercises one can do at the gym, we have listed over 500 of them here. The exercises typically performed in gyms are quite common; most people are familiar with only about 40 or 50 of them, whereas we are presenting more than 1500 here.

This page contains more than 1500 plus gym exercises covering Chest, Back, Shoulders, Arms, Legs, Core, Cardio, Functional Training and Mobility.

Lunge Exercise

what is a lunge exercise?

The Lunge is a highly effective lower-body exercise performed to strengthen the legs, hips, and balance. It involves stepping one leg forward or backward while lowering the body, thereby effectively engaging the thighs, glutes, calves, and core muscles.

What is the Lunge Exercise?

Lunge is a lower-body exercise where you step one leg forward or backward and lower your body until both knees are bent. It strengthens legs, glutes, and core while improving balance, stability, and coordination.
The lunge is commonly performed in gyms but can also be easily done at home without any equipment. Lunges are one of the exercises for the legs.
While there are indeed many exercises for the legs, click to see, lunges are a particularly effective one.

It improves lower body strength, posture, balance, flexibility, and overall athletic performance.

Types of Lunges

Forward Lunge

Forward lunge is a basic lunge where you step one leg forward and lower your body. It mainly targets quadriceps, glutes, and hamstrings. This exercise improves balance, leg strength, and coordination while helping build lower-body power and stability for daily movements like walking and climbing stairs.

Reverse Lunge

Reverse lunge is performed by stepping one leg backward instead of forward. It reduces knee pressure and focuses more on glutes and hamstrings. This variation improves balance, joint safety, and overall leg strength while being beginner-friendly and safer for people with knee discomfort.

Walking Lunge

Walking lunge is a moving variation where you continuously step forward into each lunge. It increases cardiovascular endurance along with leg strength. This exercise activates quads, glutes, hamstrings, and core while improving coordination, balance, and athletic performance through continuous motion and stability training.

Side Lunge

Side lunge involves stepping sideways and lowering your body on one leg. It targets inner thighs, glutes, and hips. This exercise improves flexibility, lateral strength, and balance while enhancing mobility and reducing stiffness in the lower body, especially useful for sports movements.

Jump Lunge

Jump lunge is an explosive variation where you jump and switch legs in mid-air. It builds power, speed, and endurance. This advanced exercise strengthens quads, hamstrings, glutes, and core while significantly improving cardiovascular fitness and athletic performance through high-intensity movement.

Show Benefits

Benefits of Lunges

• Strengthens the legs and hips
• Improves balance and coordination
• Boosts core stability
• Enhances flexibility
• Supports athletic performance
• Can be performed anywhere without equipment

Which Muscles Are Engaged During the Lunge Exercise?

Quadriceps

The Quadriceps femoris refers to the large group of muscles located at the front of our thigh. It is commonly referred to as "Quads."

The term "Quad" signifies "four," as this muscle group is composed of four distinct muscles.

Hamstrings

The hamstrings are a group of muscles located on the back of the thigh. These muscles extend from the hips down to the back of the knees.

Primary Functions:

• Bending the leg backward
• Providing balance to the body
• Generating power for running and jumping

Glutes

The gluteal muscles are the muscles located in our hips and buttocks. In short, they are referred to as "Glutes."

They are considered to be among the most powerful muscles in the body.

Location:

These muscles are situated in the hip region and the posterior area (buttocks).

Calves

Calf muscles are the muscles located at the back of the lower leg.

The bulging section visible below the knee and above the heel is referred to as the calves.

Main Calf Muscles:

• Gastrocnemius – Larger upper muscle

Gastrocnemius is the large, outer calf muscle located at the back of the lower leg. It helps in walking, running, jumping, and standing on tiptoes by lifting the heel and providing power and push during movement and exercise.

• Soleus – Inner and lower muscle

Soleus is a deep muscle in the lower leg located beneath the gastrocnemius. It helps with standing, walking, and maintaining posture for long periods by supporting endurance and stability, especially when the knee is bent or during slow movements.

Functions:

• Assisting with walking and running
• Providing jumping power
• Maintaining balance
• Moving the foot up and down

Core Muscles

Core muscles are located in the midsection of our body — specifically surrounding the abdomen, lower back, pelvis, and spine.

The core serves as the body's central support system.

Key Core Muscles:

• Rectus Abdominis

Rectus Abdominis is a long muscle located at the front of the abdomen, commonly known as the “six-pack” muscle. It helps bend the body forward, supports posture, and provides core stability. Exercises like crunches, sit-ups, and planks help strengthen this muscle.

• Obliques

Oblique muscles are muscles located on the sides of the abdomen. They help the body twist, bend sideways, and maintain balance and core stability. Obliques also support posture and protect the spine during movement and exercise.

• Transverse Abdominis

Transverse abdominis is the deepest abdominal muscle that wraps around the stomach like a natural belt. It helps stabilize the spine, support posture, protect the lower back, and maintain core strength during movements, exercise, and lifting activities.

• Lower Back Muscles

Lower back muscles are muscles located in the lower part of the back that support the spine and help maintain posture. They assist in bending, lifting, twisting, and stabilizing the body during movement, while also protecting the spine from injury and strain.

• Pelvic Floor Muscles

Pelvic floor muscles are a group of deep muscles located at the bottom of the pelvis. They support the bladder, bowel, and reproductive organs, help control urination and bowel movements, and contribute to core stability and balance during physical activities and exercise.

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Back Exercises & Muscle Activation

The back is made of several major muscles including the latissimus dorsi (lats), trapezius (traps), rhomboids, rear deltoids, teres major, erector spinae, and lower back muscles. Different exercises activate different parts of the back depending on the pulling angle, grip, and posture.

1. Deadlift

Deadlift

The Deadlift is a full-body compound exercise that involves lifting a weight from the floor while extending the hips and knees. It is considered one of the most powerful exercises for building strength and muscle mass.
This exercise primarily activates the Hamstrings, Glutes, and Erector Spinae (lower back). Additionally, the Latissimus Dorsi (Lats), Trapezius, and upper back muscles work to stabilize the body. The Quadriceps assist during the initial lift, while the Forearms and grip muscles hold the bar. The core muscles provide support and balance to the entire body.

A full posterior-chain movement where you lift weight from the floor. It strongly activates the erector spinae, traps, lats, glutes, and hamstrings. During heavy sets, the entire back contracts isometrically to stabilize the spine.

2. Pull-Up

Pull-Up

In a pull-up exercise, we pull our body upwards; then, while maintaining stability in that same position, we lower ourselves back down.This exercise is considered to be one of the most effective exercises.
A vertical pulling exercise using body weight. Main activation occurs in the lats and teres major, while the biceps, rhomboids, and lower traps assist. Wide grip increases upper-lat involvement.

3. Chin-Up

Chin-Up

The Chin-Up is a powerful upper-body pulling exercise in which your palms face towards you (using an underhand grip) as you pull your body up over the bar. This exercise is considered highly effective for building strength in the back and arms.
This exercise primarily activates the Latissimus Dorsi (Lats)—the muscles responsible for creating a broad back. Additionally, the Biceps are strongly engaged; for this reason, the Chin-Up is also renowned for promoting arm growth. The Rhomboids, Trapezius, and Rear Deltoids provide support to the upper back, while the core muscles and forearms remain active to help stabilize the body.
Chin-Ups improve strength, muscle growth, grip power, and overall upper-body control. - Performed with an underhand grip. Activates the lower lats - and biceps more intensely than pull-ups. Core muscles also - stabilize the body during sets.

4. Lat Pulldown

Lat Pulldown

This is a back exercise, and it is one of the best exercises for the lats. it is machine-based vertical pull exercises that Primarily targets the latissimus dorsi, especially the outer lats for width. Rear delts and traps assist during controlled repetitions.As the name itself suggests, in this exercise, we are required to pull the load downwards; this activates the latissimus muscles—the primary muscles being trained.

5. Barbell Row

Barbell Row

In this exercise, one performs barbell rows; hence, it is named the "Barbell Row." It is one of the exercises specifically designed for the back. this is a horizontal pulling exercise that develops back thickness. Activates the middle traps, rhomboids, lats, rear delts, and spinal erectors. The lower back stays tight during sets.

6. Dumbbell Row

Dumbbell Row

This is an exercise performed using dumbbells; specifically, it involves performing dumbbell rows to activate the back muscles. Performed one arm at a time, improving muscle balance.
The Dumbbell Row mainly targets the latissimus dorsi (lats), which are the large back muscles responsible for pulling movements and back width. It also activates the rhomboids and middle trapezius to retract the shoulder blades, improving posture and upper-back strength with greater stretch and contraction.

7. T-Bar Row

T-Bar Row

This is an exercise performed using a T-bar, wherein we perform a rowing motion to train the back muscles; weights can be added to the bar.
There is an exercise done with a T bar, I do rowing with a T bar, Focuses on mid-back thickness.
it activates Mainly the middle traps, rhomboids, and lats. Heavy sets also engage the lower back stabilizers.The T-Bar Row primarily activates the latissimus dorsi (lats), helping build back width and thickness. It strongly engages the middle and lower trapezius and rhomboids, which pull the shoulder blades together and improve posture.

8. Seated Cable Row

Seated Cable Row

The Seated Cable Row is a back-strengthening exercise in which weight is pulled towards the body using a cable machine. This exercise primarily improves back thickness and posture.
It primarily activates the Latissimus Dorsi (Lats), the muscles responsible for creating back width. Additionally, the Rhomboids and Middle Trapezius work to squeeze the shoulder blades together, while the Rear Deltoids provide support to the shoulders. The Biceps and forearm muscles also remain highly active during the pulling movement. Furthermore, the core muscles and lower back engage to maintain body stability.
This exercise is considered highly effective for developing a strong, thick, and balanced back.

9. Chest-Supported Row

Chest-Supported Row

The Chest-Supported Row is a rowing exercise in which you pull a weight while resting your chest against an incline bench or support pad. The primary objective of this exercise is to isolate the back muscles without placing undue pressure on the lower back.
It primarily activates the Latissimus Dorsi (Lats), Rhomboids, Middle Trapezius, and Rear Deltoids. The Biceps and Forearms also engage during the pulling movement. Since the chest is supported, momentum is minimized, allowing for a greater focus on the back muscles.
This exercise is excellent for beginners and for individuals suffering from lower back pain or stability issues. It helps improve back thickness, posture, and muscle control.

10. Face Pull

Face Pull

The Face Pull is an upper-body cable exercise performed to improve shoulder health and upper back strength. It involves pulling a rope attachment toward the face while keeping the elbows flared outward.
This exercise primarily targets the Rear Deltoids (rear shoulders). Additionally, it activates the Trapezius, Rhomboids, and Rotator Cuff muscles, which enhance shoulder stability and posture. The forearms and biceps also provide some assistance.
The Face Pull is particularly beneficial for individuals who frequently perform bench presses or engage in desk work, as it helps correct rounded shoulders. This reduces the risk of shoulder injuries and contributes to a balanced and strong upper back.
- Targets the upper back and shoulder stability muscles. - Activates the rear delts, upper traps, rhomboids, - and rotator cuff muscles during each pull.

11. Straight-Arm Pulldown

Straight-Arm Pulldown

The Straight-Arm Pulldown is an isolation back exercise performed using a cable machine. It involves pulling a bar or rope downward from an overhead position toward the thighs, while keeping the arms mostly straight. This exercise specifically targets the lats and helps in developing back width.
The Straight-Arm Pulldown primarily activates the Latissimus Dorsi (Lats). Additionally, the Teres Major, Rear Deltoids, and Trapezius provide support. Core muscles and shoulders also engage to stabilize the movement. Since biceps involvement is minimal in this exercise, direct tension is placed on the lats.
The Straight-Arm Pulldown is considered highly effective for improving the mind-muscle connection and building a V-shaped back.

-An isolation movement mainly for the lats and teres major. - Minimal biceps involvement allows better lat focus - during high-rep sets.

12. Shrugs

Shrugs

The Shrug is a simple yet powerful exercise that primarily targets the upper trapezius muscles. It involves holding dumbbells, a barbell, or a machine, lifting the shoulders upward (shrugging), and then slowly lowering them back down.

In this exercise, the Upper Trapezius (Traps)—the muscles located between the neck and the upper back—are the most heavily activated. Additionally, the Levator Scapulae, forearms, and grip muscles provide support, while the core muscles help stabilize the body.

Shrugs help build thickness and power in the trapezius muscles near the neck, improve posture, and increase upper back strength. Using heavy weights and maintaining controlled movements are crucial elements of this exercise.

- Performed with dumbbells or barbells. Directly activates - the upper trapezius muscles responsible for shoulder elevation.

13. Hyperextension

Hyperextension

The Hyperextension is a lower back strengthening exercise typically performed on a Roman chair or a hyperextension bench. It involves bending the upper body downward and then raising it back up in a controlled manner. This exercise strengthens the posterior chain and provides support to the spine.

This exercise primarily activates the Erector Spinae (lower back muscles). Additionally, the Glutes (hips) and Hamstrings also engage significantly. The core muscles also work to maintain body stability.

The Hyperextension is considered a highly effective exercise for improving posture, preventing lower back pain, enhancing deadlift performance, and increasing overall back stability. Proper form and controlled movements are crucial.

Strengthens the lower back erectors, glutes, and hamstrings. During sets, spinal stabilizers remain continuously active.

14. Rack Pull

Rack Pull

Rack Pull is a partial deadlift variation mainly targeting the lower back, traps, glutes, and hamstrings. The barbell starts on safety pins inside a rack, usually around knee height. A shortened deadlift variation emphasizing the upper traps, spinal erectors, and lats while allowing heavier loads.

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15. Inverted Row

Inverted Row

The Inverted Row is a bodyweight pulling exercise in which you hang beneath a bar and pull your chest toward it. This exercise is also referred to as a horizontal pulling movement and is highly effective for improving back strength and posture.

It primarily activates the Latissimus Dorsi (Lats), Rhomboids, and Middle Trapezius muscles. Additionally, the Rear Deltoids, Biceps, and Forearms assist in the movement. The core muscles, glutes, and lower back also engage to keep the body straight and stable.

The Inverted Row serves as an excellent alternative to pull-ups for beginners and is highly beneficial for developing upper-body pulling strength.

A bodyweight horizontal pull that activates the lats, rhomboids, rear delts, and core muscles with reduced spinal stress.