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Barbell Ab Rollout

Barbell Ab Rollout is an intermediate compound barbell exercise that mainly works your abs, with help from your lower back and shoulders.

💪 Abs🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Barbell Ab Rollout: starting position
Starting position
Barbell Ab Rollout: end position
End position

How to do the barbell ab rollout

  1. For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
  2. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
  3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: AbsSecondary: Lower backSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Barbell Ab Rollout alternatives

Exercises that train the same main muscle, including options with other equipment.

CocoonsBodyweight · BeginnerLandmine 180'sBarbell · BeginnerSpell CasterDumbbell · BeginnerCable Judo FlipCable · BeginnerKettlebell WindmillKettlebell · IntermediatePlate TwistOther · Intermediate

FAQ

What muscles does the barbell ab rollout work?

It mainly works your abs; your lower back and shoulders assist.

How many sets and reps of barbell ab rollout should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the barbell ab rollout good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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