Barbell Rollout from Bench

Barbell Rollout from Bench

The Barbell Rollout from Bench is a challenging exercise that targets the muscles of your core, specifically your abdominals and obliques. This exercise requires a barbell and a bench, making it perfect for those who have access to a home gym or a well-equipped fitness facility. To perform the Barbell Rollout from Bench, you start by positioning a barbell on the floor behind a bench. Kneel on the floor with your back facing the bench, and grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Place your forearms on the bench, making sure they are parallel to each other. From this starting position, engage your core and slowly roll the barbell forward, extending your arms out in front of you. Maintain a straight line from your head to your knees throughout the movement, and be careful not to let your lower back sag or your hips lift too high. Only go as far as you can while maintaining control and proper form. Once you have reached a comfortable, challenging point, pause for a moment, and then reverse the motion by pulling the barbell back towards your body, returning to the starting position. Make sure to control the movement with your core muscles, rather than relying on momentum. The Barbell Rollout from Bench is an effective exercise for developing core strength and stability, as it engages both the deep and superficial abdominal muscles. It also helps improve your overall body control and posture. However, it's important to note that this exercise may not be suitable for everyone, especially those with lower back issues or weak core muscles. If you have any concerns, it's always wise to consult with a fitness professional before attempting this exercise.


  • Start by positioning a barbell on the floor in front of a bench.
  • Sit on the bench facing away from the barbell and place your hands shoulder-width apart on the barbell, gripping it with an overhand grip.
  • Slowly roll the barbell forward, extending your arms and lowering your upper body towards the floor.
  • Continue rolling the barbell out until your arms are fully extended and your body is in a straight line from head to knees.
  • Hold this position briefly, contracting your core muscles.
  • Slowly roll the barbell back towards your knees, bending your elbows and returning to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Start with a lighter weight and gradually increase as you gain strength and confidence.
  • Focus on maintaining proper form and technique to avoid putting unnecessary strain on your back.
  • Control the movement throughout the entire range of motion, avoiding any jerking or sudden movements.
  • Exhale as you roll the barbell away from your body, and inhale as you bring it back in.
  • Keep your shoulders relaxed and away from your ears to avoid tension in the upper body.
  • Ensure that your wrists and forearms are in a neutral position to prevent discomfort or injury.
  • If you feel any pain or discomfort, stop the exercise and consult with a fitness professional.
  • Use a mat or towel under your knees to provide extra comfort and support.
  • Listen to your body and take rest days as needed to allow for proper recovery.


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