Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypeN/A
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Abdominal Barbell Rollouts Instructions

  1. Kneel on the floor/mat and grasp the barbell with a wider than shoulder width grip. You should have 5-10 lb plates loaded on each side of the barbell. 
  2. Keeping your back and arms straight, slowly roll the barbell out in front of you until your arms are fully extended.
  3. Tense the abs and slowly roll the barbell back towards your knees.

​Ab Rollout Tips:

  1. Keep your arms and back straight at all times.
  2. Do the exercise slowly, and concentrate on using your abdominal muscles to pull the barbell back towards you.
  3. For extra intensity barbell rollouts can be done standing.
Posted on: Mon, 08/11/2014 - 05:31

wawawawa nice information/knowelge

Dennis Habern
Posted on: Sat, 10/19/2013 - 08:19

I love performing the AB Wheel exercise, and attempt to do at least 15 for each set, with 3 sets for

my entire daily workout, in the same fashion I perform the rope-crunch exercise on my knees for a 50

count of 3 sets per day. In addition, I prefer to perform hanging leg lifts and hanging knee lifts, not

forgetting the bicycle and the bench dips, on a daily basis. I usually commence my workouts with

hanging leg lifts to loosen my body before I commence with my two muscle isolation group exercises.

Posted on: Tue, 10/01/2013 - 21:16

I tried to do this at the gym, but felt more pressure on my back then anything. Decided to stop to be safe, anyone know what I did wrong?

Posted on: Tue, 08/06/2013 - 14:42

Is there an alternative to this

Posted on: Mon, 09/18/2017 - 02:37

Same question. I'm not allowed (that is, there's no space) in my gym to do this. What could I replace it with?

Gains Train
Posted on: Sat, 09/16/2023 - 12:56

Buy a regular a wheel. It’s more this and uses less equipment

dr malone
Posted on: Fri, 04/26/2013 - 05:12

Same question!

Posted on: Fri, 02/15/2013 - 14:46

I've started to do this exercise and I think it can really benefit me, but I feel my form may not be right -- perhaps my stomach and/or arms are weaker than I thought, but when doing the motions I feel like two things are happening: A) I don't have the strength to go all the way down flat, or B), If I do go flat, I have a tendency to want to actually fall on the floor with my stomach touching the ground.

Until I build up my strength is it better to go half way, or actually all the way and risk touching the floor, but at least that way I get the full motion?

Posted on: Tue, 06/25/2013 - 01:31

I had the same problem so i basically went as far as I could with out falling and giving myself a goal distance to reach, each week going a little farther.

Gains Train
Posted on: Sat, 09/16/2023 - 12:59

Work slowly. If you can’t get full length just do what u can and aim to increase distance overtime. Think of this exercise as building strength. It’s how a novice can’t lift a 405 deadlift right away. They must progress to 315 and then add 5-10lbs a week. Also aim to lose weight or even perform planks for core strength