Barbell Rollout: How-to, Tips & More
The Barbell Rollout is a intermediate compound exercise for your abs. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the abs, it also works your shoulders and lats, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Shoulders
Secondary
Lats
Secondary
How to do the Barbell Rollout
- Kneel behind a loaded barbell with round plates and grip it shoulder width.
- Brace your core and roll the bar forward as far as you can control.
- Keep your hips in line with your body, no sagging.
- Pull the bar back under your shoulders.
Barbell Rollout tips
- Only go as far as you can keep your lower back flat.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell
Type
Compound
Barbell Rollout alternatives
More abs exercises
Band Kneeling Crunch
Resistance band
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Crunch
Bodyweight
Frequently asked questions
What muscles does the Barbell Rollout work?
The Barbell Rollout mainly works your abs, with help from your shoulders and lats.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Rollout good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Rollout?
You need barbell.
Add Barbell Rollout to your program
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