Barbell Rollout from Bench
Barbell Rollout from Bench is a strength – elevated-knee anti-extension exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Gluteus maximus, Hamstrings, Latissimus dorsi, Deltoid
- Exercise type
- Strength – elevated-knee anti-extension
Exercise technique
- Bench
Place both knees on a stable, non-slip bench.
- Barbell
Set a bar with equal plates on the floor near the bench end.
- Grip
Take a medium-to-narrow grip.
- Prepare
Confirm your knee support cannot slip off the edge and brace your abdomen.
- Reach
Extend your hips and roll the bar forward, reaching your arms ahead of your head.
- Range
Stop at a controlled point, accounting for the greater travel from the elevated support.
- Return
Bring the bar back near the bench without bending your elbows.
Key technique points
- Secure the bench first.
- Keep your knees away from the edge.
- Roll the bar straight.
- Choose an overhead angle without forcing it.
- Return your hips and chest together.
- Keep the bar controlled when dismounting.
Common mistakes
Sliding bench
Do not kneel on a pad that moves under horizontal pull.
Knees at the edge
Do not reduce support and create a fall risk.
Reaching too far
Do not underestimate the increased lever from the elevated start.
Arching the lower back
Do not release abdominal tension as the bar moves forward.
Pulling with the elbows
Do not shorten the return with an arm curl.
Sitting back
Do not return the bar merely by folding your torso backward.
Frequently asked questions
Barbell Rollout from Bench: why is “Sliding bench” a mistake?
Do not kneel on a pad that moves under horizontal pull.
Barbell Rollout from Bench: why is “Knees at the edge” a mistake?
Do not reduce support and create a fall risk.
Barbell Rollout from Bench: why is “Reaching too far” a mistake?
Do not underestimate the increased lever from the elevated start.
Barbell Rollout from Bench: why is “Arching the lower back” a mistake?
Do not release abdominal tension as the bar moves forward.
Barbell Rollout from Bench: why is “Pulling with the elbows” a mistake?
Do not shorten the return with an arm curl.
Barbell Rollout from Bench: why is “Sitting back” a mistake?
Do not return the bar merely by folding your torso backward.
What should I focus on when doing Barbell Rollout from Bench?
Secure the bench first. Keep your knees away from the edge. Roll the bar straight. Choose an overhead angle without forcing it. Return your hips and chest together. Keep the bar controlled when dismounting.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.