Exercise guide · Advanced · Compound

Barbell Rollerout from Bench: How to Do It & Muscles Worked

The barbell rollout from bench is an advanced core exercise that targets the abdominal muscles, with secondary emphasis on the shoulders and triceps. It requires significant core strength, stability, and control to perform safely and effectively.

Primary muscles
Abs
Secondary muscles
Triceps , Shoulders
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the barbell rollerout from bench
Front view: muscles worked by the barbell rollerout from bench. Primary: abs. Secondary: triceps and shoulders.
Back view: muscles worked by the barbell rollerout from bench. Primary: abs. Secondary: triceps and shoulders.
Primary Secondary

How to do the barbell rollerout from bench

  1. Step 1: Start by kneeling on the floor with a barbell placed on a bench in front of you.
  2. Step 2: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Step 3: Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
  4. Step 4: Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
  5. Step 5: Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell rollerout from bench by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Rollerout from Bench alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.