Barbell Rollout from Bench

How to do the Barbell Rollout from Bench

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.

Muscles worked

Role	Muscles
Primary	abs
Secondary	glutes, hamstrings, lats, shoulders
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Gorilla Chin/Crunch Bodyweight Spider Crawl Bodyweight Bent Press Kettlebell Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell 3/4 Sit-Up Bodyweight

Easier than the Barbell Rollout from Bench

Same movement pattern, lower entry difficulty — work up from here.

Landmine 180's beginner · Barbell One-Arm Medicine Ball Slam beginner · Medicine Ball Spell Caster beginner · Dumbbell

Harder than the Barbell Rollout from Bench

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Barbell Ab Rollout - On Knees expert · Barbell

Superset the Barbell Rollout from Bench with

Opposing lower back work — alternate sets without extra rest.

Barbell Deadlift lower back Stiff Leg Barbell Good Morning lower back Hyperextensions With No Hyperextension Bench lower back Weighted Ball Hyperextension lower back

Common questions

What muscles does the Barbell Rollout from Bench work?

The Barbell Rollout from Bench primarily works the abs, with the glutes, hamstrings, lats, and shoulders as secondary movers. Bent Press, Kettlebell Pass Between The Legs, and Kettlebell Windmill train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Rollout from Bench?

A Barbell. Without a barbell, Gorilla Chin/Crunch, Spider Crawl, and Bent Press train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Barbell Rollout from Bench suitable for beginners?

It is rated intermediate. Start with Landmine 180's, One-Arm Medicine Ball Slam, and Spell Caster and work up.

Where should the Barbell Rollout from Bench go in a workout?

Early — the Barbell Rollout from Bench is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Barbell Deadlift and Stiff Leg Barbell Good Morning later.

Similar exercises

Bent Press Kettlebell Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Landmine 180's Barbell One-Arm Medicine Ball Slam Medicine Ball Spell Caster Dumbbell