Barbell Rollout from Bench

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core

Core

Muscle Activation

Abs · Waist

80%

Shoulders

20%

Equipment

Barbell Bench

Setup / Starting Position

Set up an adjustable bench in a flat position.
Kneel on the floor facing the bench, with your knees hip-width apart and your feet flat against the ground.

Exercise Position

Place a barbell with an overhand grip (palms facing down) on the floor in front of the bench, hands positioned slightly wider than shoulder-width apart.
Brace your core and roll the barbell forward, extending your arms out in front of you as far as possible without allowing your lower back to arch.

Form & Performance

Roll the barbell back towards the bench by contracting your core and pulling your arms back towards your body.
Keep your back straight and avoid sinking your hips towards the floor.