logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Rollout On Knees

(4.60)
through 5 votes
Human
muscles:Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
synergists:Pectoralis MajorMuscle, Serratus AnteriorMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle, ObliquesMuscle, QuadricepsMuscle
required:Barbell or EZ Bar, Dumbbells (2)
optional:Fitness Mat
fitness level:Hard
exercise type:Strength
Variations available (1)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

  • you might also find this exercise under names like barbell roll-out or dumbbell roll-out
  • warm-up before you start to work out to prevent injuries

Starting Position

  • put some bigger weight plates on the barbell or use an ab wheel
  • get your knees on the ground
  • the barbell is placed under your shoulders, grasp it with over hand grip
  • your arms are vertical now
  • hold the back straight

Correct Execution

  • brace your entire body now (especially the shoulder blades) and pull back the shoulder blades
  • roll away from your knees as much as you can, your arms are stretched
  • keep the back straight
  • the knees stick to the ground
  • try not to touch the ground with your stomach
  • roll back controlled and repeat the exercise