Barbell rollout from bench exercise
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Barbell rollout from bench

Exercise details

  • Target muscles: Iliopsoas. The Rectus Abdominis, an important stabilizer, can also be viewed as a target muscle
  • Synergists: Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Latissimus Dorsi, Teres Major, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Posterior Deltoid, Rhomboids, Triceps Brachii (long head only)
  • Important stabilizers: Rectus Abdominis, Obliques
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Place a loaded barbell at the end of a bench. The bar should be perpendicular to the bench.
  2. Kneel on the bench and grip the bar of the barbell with an overhand grip. Your hands should be shoulder-width apart.


  1. Keeping your elbows slightly bent, inhale as you gently roll out as far as you can maintain a neutral back.
  2. Exhale as you slowly roll back to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The barbell rollout from bench is more challenging and advanced compared to the barbell rollout since kneeling on a bench places your center of gravity higher, placing more demand on your muscles.
  • The iliopsoas, the target muscle of the barbell rollout, is important for maintaining the strength and integrity of your hip joint since it is the strongest hip flexor and assists in the external rotation of the femur.
  • Use the barbell rollout to strengthen core stability and enhance coordination.
  • Compared to the barbell rollout, there is more waist flexion in this exercise. Thus, the rectus abdominis muscle is more involved and may be also be a target muscle.
  • Do not allow your lower back to sag as this is dangerous for your spine. If your back is sagging, you are rolling out too far.
  • If the barbell rollout from bench is too difficult, master performing the barbell rollout from the floor first.
  • See also the barbell rollout, wheel rollout and the standing ab wheel rollout.

Barbell rollout from bench video


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