An intermediate strength exercise done with a barbell that mainly works the abdominals, with help from the glutes, hamstrings and lats. 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.
Updated
Primary
Abdominals
Secondary
Glutes, Hamstrings, Lats, Shoulders
Equipment
Barbell
Level
intermediate
Barbell Rollout from Bench demonstration
Barbell Rollout from Bench, starting positionBarbell Rollout from Bench, finishing position
How to Perform
1Place 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.
2To 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.
3When the bar has been moved as far forward as possible, return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
