In this lesson, you will learn how to train your abs using the barbell abdominal rollout. This exercise targets the entire abdominal region, the obliques, and also engages the back muscles. You can perform this exercise using either a straight barbell or an EZ-bar—just make sure your wrists feel comfortable.
Avoid this exercise if you have back, elbow, or shoulder issues.
If you’re a beginner, start with kneeling barbell rollouts, which are much easier. If you have a background in gymnastics or advanced training, work your way up to full barbell rollouts (see illustration).
Find more abdominal exercises on our Weight Training Main Page.
Execution
- Begin in a push-up position with your hands gripping a barbell or EZ-bar.
- Fully extend your body so your arms are perpendicular to the floor (90° angle).
- Your hands should be spaced about 1.5 times your shoulder width, with elbows almost locked.
- Keep your elbows stationary throughout the movement.
- Slowly roll the barbell forward, keeping your back flat.
- If this is your first time, don’t roll too far forward during the initial repetitions.
- Inhale as you extend forward.
- Avoid shrugging your shoulders upward or forward.
- Use your abdominal strength to pull yourself back to the starting position.
- Exhale as you return.
- Move slowly and under control.
- Your hands should not go past the vertical plane (shoulders over wrists).
Advice
- Aim for 15 to 25 repetitions per set.
- Go as far forward as you can while maintaining tight abdominal engagement.
- Never let your lower back sag (“hollowing” your back).
- It’s acceptable to round your back slightly or raise your hips a little when pulling back.
- Keep your gaze down at the bar or the floor to help maintain spinal alignment.
- Start with kneeling rollouts, and progress gradually toward fully extended rollouts.
- If you can’t keep your lower back neutral or rounded, you’re likely moving too far or too quickly.
Suggestions for Related Exercises
- Incline Abdominal Sit-Up
- Abdominal Crunch
- Cable Abdominal Crunch
- Leg Raise
