AbdominalsIntermediate

Barbell Rollout from Bench

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AbdominalsSupporting Glutes, Hamstrings, Lats, Shoulders

Movement instructions

1
Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
2
To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
3
When the bar has been moved as far forward as possible, return to the starting position.

Technique guidance

Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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