Barbell Rollout from Bench
The Barbell Rollout from Bench is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The glutes and hamstrings and lats and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Rollout from Bench work?
The Barbell Rollout from Bench primarily works the Abdominals. Secondary muscles include the Glutes, Hamstrings, Lats, Shoulders, which assist during the movement.
Is the Barbell Rollout from Bench good for beginners?
The Barbell Rollout from Bench is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Barbell Rollout from Bench?
You need barbell to perform the Barbell Rollout from Bench. Most commercial gyms will have this available.
Track Your Progress
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