Barbell Rollout From Bench

Barbell Rollout From Bench


This exercise involves placing a barbell on a bench and rolling it forward while maintaining a straight back and engaging the core muscles. It primarily targets the abs and lower back muscles.

Muscle Group

Equipment Required

Barbell Rollout From Bench Instructions

  1. Start by placing a bench perpendicular to a barbell.
  2. Load the barbell with an appropriate weight and place it on the floor in front of the bench.
  3. Kneel down on the bench and grasp the barbell with an overhand grip, hands shoulder-width apart.
  4. Roll the barbell forward by extending your arms and keeping your core tight.
  5. Lower your body towards the floor, keeping your arms extended and your core engaged.
  6. Pause briefly at the bottom of the movement, then use your core muscles to pull the barbell back towards your knees.
  7. Repeat for the desired number of repetitions.

Barbell Rollout From Bench Form & Visual

Barbell Rollout From Bench

Barbell Rollout From Bench Benefits

  • Strengthens the core muscles, including the abs, obliques, and lower back
  • Improves stability and balance
  • Increases shoulder and arm strength
  • Helps to prevent lower back pain and injury
  • Can be modified to increase or decrease difficulty

Barbell Rollout From Bench Muscles Worked

  • Abdominal muscles (rectus abdominis, transverse abdominis)
  • Oblique muscles (internal and external)
  • Erector spinae muscles
  • Shoulder muscles (deltoids)
  • Triceps brachii muscles

Barbell Rollout From Bench Variations & Alternatives

  • Barbell Rollout from Knees
  • Barbell Rollout from Feet
  • Barbell Rollout on Stability Ball
  • Barbell Rollout on Ab Wheel
  • Single Arm Barbell Rollout
  • Barbell Rollout with Resistance Bands
  • Barbell Rollout with Push-Up
  • Barbell Rollout with Knee Tuck
  • Barbell Rollout with Leg Lift