Barbell Ab Rollout

An intermediate strength exercise for the abs, back and shoulders, done with a barbell.

Movement guide

Barbell Ab Rollout

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusAbs · Back · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryBeginner · A dumbbell + A kettlebell

Similar move, beginner grade.

This move

Barbell Ab Rollout demonstrated on the 3D figure

3D demoBarbell Ab RolloutIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Ab wheel rollout from the knees demonstrated on the 3D figure

3D demoAb wheel rollout from the kneesAdvanced · An ab wheel

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Back, Shoulders.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Standing ab wheel rollout demonstrated on the 3D figure

3D demoStanding ab wheel rolloutExpert · An ab wheel

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

Barbell Rollout from BenchIntermediate · A barbell + A bench or box

Ab Crunch MachineIntermediate · Strength machine

One-arm medicine-ball slam demonstrated on the 3D figure

3D demoOne-arm medicine-ball slamIntermediate · Medicine ball

Overhead carry (waiter's walk) demonstrated on the 3D figure

3D demoOverhead carry (waiter's walk)Intermediate · A dumbbell + A kettlebell

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Questions people ask

What muscles does the Barbell Ab Rollout work?

Mainly the abs, with help from the back and shoulders.

What equipment do I need for the Barbell Ab Rollout?

A barbell.

Is the Barbell Ab Rollout good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Farmer's carry.

What is an easier alternative to the Barbell Ab Rollout?

Try the Farmer's carry. It works similar muscles at a lower grade.

How do I make the Barbell Ab Rollout harder?

Progress to the Ab wheel rollout from the knees, or add load, range or slower lowering once your form is solid.