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Exercise guide
Barbell Ab Rollout
A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.
What this exercise works
- Muscles
- rectus abdominis · latissimus dorsi · obliques · transverse abdominis
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Load plates of equal size on both ends of a barbell and place it on the floor.
- Kneel behind the bar and grip it shoulder-width, arms extended.
- Brace the core hard, then roll the bar forward away from your body.
- Go as far as you can keep a neutral spine — stop before the hips sag.
- Pull the bar back to the starting position by contracting the abs and lats.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Start with small plates for a limited range; graduate to 45s for full rollouts.
- The moment the lower back arches or drops, stop — you've exceeded your range.