Barbell Rollout from Bench

Differentiation: Mechanics

This variation of an Ab Rollout is unique. Here is how: you roll out from a position where your lower legs are on the bench. This movement requires you to primarily engage your upper abs. Engaging your upper abs increases their overall definition. You also use an Olympic bar for this exercise | instead of using an ab roller, with which you cannot place hands shoulder width apart. The bar allows you to put your hands at shoulder width. Using this hand position reduces the work done by your obliques. Lessening involvement of your obliques increases the focus on your upper abs | and lower abs even more.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.
2) Obtain an Olympic bar.
3) Load 10 lb. weight plates on each side of the Olympic bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Position the Olympic bar on the floor at the end of a flat bench.
6) Kneel on the end of the bench facing the bar...
7) - with your lower legs tucked under you.
8) Lean down toward the bar on the floor.
9) ...and the grasp the bar loosely with your hands narrowly apart - with your palms facing down.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Exhale while you roll the bar forward beyond your head, extending your body as far as you comfortably can.
3) Flex your shoulders. Then, inhale as you roll the bar back to the starting position.
4) This is the ending position.
5) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms stiff and straight. If your arms begin to tilt in, you will be leading with your shoulders and thus the movement becomes a shoulder exercise instead of an ab exercise.
It is very important to keep your back sturdy to properly target your core.
It is important to keep your core tight during this whole movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

Gear You'll Need


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The higher the elevation, the greater the difficulty of the exercise.

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