Male model ex_FFKBPZ

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Waist · Barbell

Barbell Rollout

intermediatestrength

Barbell Rollout is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and upper back assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Shoulders · Deltoids
Upper Back · Trapezius

How to do Barbell Rollout

Begin by kneeling on a mat with a barbell placed in front of you. Grip the barbell with an overhand grip (palms facing down), hands shoulder-width apart.
Slowly roll the barbell forward, extending your arms and allowing your body to move forward.
Roll out as far as you can while maintaining control and a neutral spine. Your arms should be fully extended, and your body should be in a straight line from your head to your knees.
Engage your core and use your abdominal muscles to pull the barbell back to the starting position. Repeat for the desired number of repetitions.

Form tips

Maintain a strong core throughout the movement to stabilize your spine and prevent injury.
Keep your back flat and avoid letting your hips sag to ensure proper form.
Control the rolling motion to maximize muscle engagement and prevent strain.

Barbell Rollout alternatives

Reverse Ab Wheel Rollout

Abs · intermediate

Standing Ab Wheel Rollout

Abs · intermediate

Suspension Trainer With Grips Reverse Ab Rollout

Abs · intermediate

45 Degree Bicycle Twist Knee to Elbow

Abs · intermediate

More abs exercises

Ab Wheel All the Way Out

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Exercise Ball Body Saw

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Decline Bench Full Sit Up

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Plate Standing Twist

Abs · intermediate

Medicine Ball Chest Throw With Abs

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Abdominal Crunches

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Alternate Lying Floor Leg Raise

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Wheels to Toes

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Barbell Rollout FAQ

What muscles does Barbell Rollout work?

Barbell Rollout mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and upper back work as secondary muscles.

What equipment do you need for Barbell Rollout?

You need a barbell.

How many sets and reps of Barbell Rollout should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Rollout good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Barbell Rollout burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Barbell Rollout?

Other exercises for the abs include Reverse Ab Wheel Rollout, Standing Ab Wheel Rollout, Suspension Trainer With Grips Reverse Ab Rollout and 45 Degree Bicycle Twist Knee to Elbow.

For developers

Use Barbell Rollout in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FFKBPZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FFKBPZ",
  "name": "Barbell Rollout",
  "model": "male",
  "target": "Abs",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_FFKBPZ/mp4-720.mp4?…",
    "poster": "https://…/ex_FFKBPZ/poster.jpg?…"
  }
}