Dumbbell Rollout

Dumbbell Rollout


The dumbbell rollout is an exercise that targets the core muscles, specifically the rectus abdominis and obliques. It involves rolling a dumbbell forward while maintaining a stable plank position, and then rolling it back to the starting position. This exercise can be modified for different fitness levels by adjusting the weight of the dumbbell and the range of motion.

Muscle Group

Equipment Required

Dumbbell Rollout Instructions

  1. Start by kneeling on the ground with a dumbbell in each hand.
  2. Place the dumbbells on the ground in front of you and extend your arms out in front of you, keeping your hands on the dumbbells.
  3. Slowly roll the dumbbells away from your body, keeping your arms straight and your core engaged.
  4. Pause when your arms are fully extended and your body is in a straight line from your knees to your shoulders.
  5. Slowly roll the dumbbells back towards your body, keeping your arms straight and your core engaged.
  6. Repeat for the desired number of repetitions.

Dumbbell Rollout Form & Visual

Dumbbell Rollout

Dumbbell Rollout 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 for different fitness levels and abilities

Dumbbell Rollout Muscles Worked

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

Dumbbell Rollout Variations & Alternatives