Barbell Rollout from Bench

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.

Barbell Rollout from Bench primarily trains the abdominals and trunk, with the legs and back and shoulders contributing. The exact demand depends on your setup, range, and chosen load.

Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.

Related options include Ab Wheel Rollout, Flat Bench Leg Pull-In, Flat Bench Lying Leg Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.