Bench Barbell Rollout
A barbell rollout performed kneeling on a flat bench with the bar on the floor in front of it. Starting with the knees raised puts more of your bodyweight over the bar, making it harder than a standard kneeling rollout.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Glutes (Gluteus Maximus)
- Sets
- 3
- Reps
- 5–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Load a barbell with round plates and set it on the floor just past the end of a flat bench, then kneel on the bench and grip the bar shoulder-width with straight arms.
Brace your abs and tuck your pelvis slightly so your lower back is flat.
Extend your hips and reach your arms overhead as you roll the bar forward.
Roll only as far as you can hold without your lower back sagging.
Pull the bar back under your shoulders using your abs and lats, arms straight.
Breathing: Inhale as you roll out, exhale as you pull back.
Coaching tips
Ribs down, hips tucked
Arms stay locked
Slow out, strong back
Common mistakes
Letting the lower back arch at full extension
Bending the elbows to shorten the lever
Rolling further than you can control
Safety notes
Own full-range kneeling rollouts before raising your knees.
Pad the bench under your knees and keep the bar path clear.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.