Barbell Rollout from Bench

Abdominals

Barbell Rollout from Bench

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A rollout starting from your knees on a bench with a barbell, giving a longer range for the abs.

Strength

Primary musclesAbdominals

Secondary musclesGlutes Hamstrings Lats Shoulders

Energy burned

≈ 32 kcalFor 3 × 8–12, rest 90s · ≈ 5.5 kcal/min

Estimate range 24–40 kcal (±25 %)

Muscle mass worked20 %

Effort during a set9.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Kneel on the end of a flat bench with a loaded barbell on the floor in front of you.
2Grip the bar with both hands at shoulder width.

How to perform

1Tighten your abs and roll the bar forward, extending your body.
2Reach as far as you can with a flat back.
3Use your abs to pull the bar back under your shoulders.
4Return to your starting position.