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Abs · Intermediate

Barbell Rollout from Bench

Kneeling anti-extension rollout using a barbell that rolls along a stable bench to limit the required range.

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Barbell Rollout from Bench demonstration

Exercise overview

Training details

AbsObliquesLatsShoulders

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Kneel behind a bench with a lightly loaded rolling barbell on top, and take the bar with both hands about shoulder width apart.
  2. 02Brace the abs, squeeze the glutes, and keep the hips slightly forward so the body starts in a straight line from the knees through the shoulders.
  3. 03Roll the bar forward across the bench while reaching the arms out and letting the shoulders travel ahead without losing trunk tension.
  4. 04Stop when you reach your strongest controlled range, before the low back sags or the shoulders collapse.
  5. 05Pull the bar back with the abs and lats to return to the start, and do not sit the hips backward to cheat the rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBarbell Ab Rollout Knees

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Alternatives

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Comparable substituteDead BugComparable substituteAb Wheel RolloutComparable substituteHollow Body Hold

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