How to Do the Barbell Rollout from Bench

Intermediate · Barbell · Targets Abdominals, Glutes, Hamstrings, Lats, Shoulders

Barbell Rollout from Bench demonstration
💪 Abdominals, Glutes, Hamstrings, Lats, Shoulders🏋️ Barbell📊 Intermediate🏷️ Strength

How to perform it

  1. Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
  2. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
  3. When the bar has been moved as far forward as possible, return to the starting position.

Muscles worked

The Barbell Rollout from Bench primarily targets your Abdominals, with support from your Glutes, Hamstrings, Lats, Shoulders. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Barbell Rollout from Bench slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.