Dumbbell Rollout
Description
The dumbbell rollout uses two dumbbells on their sides (parallel to each other) as improvised ab wheels. You grip the dumbbell handles and roll them forward along the floor to extend your body, then pull back. It mimics an ab wheel rollout when no wheel is available.
Equipment Required
Dumbbell Rollout Instructions
- Kneel on the floor. Place two dumbbells on their sides parallel to each other, shoulder-width apart in front of you.
- Grip the handles of both dumbbells. Your hands are directly under your shoulders.
- Brace your core hard. Tuck your pelvis.
- Slowly roll the dumbbells forward, extending your body.
- Continue until your body is almost horizontal (or as far as your core can hold).
- Pull the dumbbells back to start using your abs and lats.
- Do not let your lower back arch at any point.
- Aim for 6 to 10 reps per set.
Dumbbell Rollout Form & Visual
Dumbbell Rollout Benefits
- Mimics ab wheel rollout at home
- Builds anti-extension core strength
- Develops lat and shoulder strength
- No ab wheel needed
- Scalable by range of motion
- Excellent core builder
Dumbbell Rollout Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques
- Latissimus dorsi
- Anterior deltoid
Dumbbell Rollout Variations & Alternatives
- Ab Wheel Rollout
- Barbell Rollout
- Ring Rollout
- Standing DB Rollout (advanced)
- Dead Bug (regression)
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