Barbell Rollout from Bench

An intermediate strength exercise for the abs, glutes, hamstrings, back and shoulders, done with a barbell and a bench or box.

Movement guide

Barbell Rollout from Bench

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusAbs · Glutes · Hamstrings · Back · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

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 Rollout from BenchIntermediate · A barbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

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

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.

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.

Add to a routine Log a session

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: Glutes, Hamstrings, Back, Shoulders.

Equipment

A barbell + A bench or box

Level

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

Similar moves

Barbell Ab Rollout demonstrated on the 3D figure

3D demoBarbell Ab RolloutIntermediate · A barbell

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

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

Standing ab wheel rollout demonstrated on the 3D figure

3D demoStanding ab wheel rolloutExpert · An ab wheel

Cable wood chop demonstrated on the 3D figure

3D demoCable wood chopAdvanced · A cable machine

Kettlebell Windmill demonstrated on the 3D figure

3D demoKettlebell WindmillIntermediate · A kettlebell

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

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

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Questions people ask

What muscles does the Barbell Rollout from Bench work?

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

What equipment do I need for the Barbell Rollout from Bench?

A barbell + A bench or box.

Is the Barbell Rollout from Bench 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 Rollout from Bench?

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

How do I make the Barbell Rollout from Bench harder?

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