Exercise

Barbell Rollout from Bench

Also known as: barbell ab roll bench, rollout off bench, bench barbell rollout

Barbell Rollout from Bench is a compound exercise for the abdominals. Main target: upper abs. Also works: gluteus maximus, biceps femoris, lower lats and anterior deltoid. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Upper abs

Secondary

Gluteus maximus Biceps femoris Lower lats Anterior deltoid

How to do it

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.
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.
When the bar has been moved as far forward as possible, return to the starting position.