10 Best Barbell Rollout From Bench Alternatives for Core Strength
If you can't perform the Barbell Rollout From Bench, use alternatives that preserve the anti‑extension demand: ab wheel rollouts from knees, cable anti‑extension presses, or RKC planks. Brace your core, keep hips neutral, and limit lumbar extension to target the rectus abdominis and obliques while protecting the lower back.
Original Exercise: Barbell Rollout From Bench
How to Perform Barbell Rollout From Bench
- Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
- To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
- When the bar has been moved as far forward as possible, return to the starting position.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Barbell Rollout From Bench Alternatives
1. Barbell Ab Rollout - On Knees
98.7% MatchHow to perform this exercise
- Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
- Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
2. Barbell Ab Rollout
90.7% MatchHow to perform this exercise
- For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
- While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
- After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
- Repeat for the recommended amount of repetitions.
3. Barbell Rollerout
80.4% MatchHow to perform this exercise
- Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
- Roll the barbell forward, extending your arms and keeping your core engaged.
- Continue rolling forward until your body is fully extended and your arms are overhead.
- Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
- Repeat for the desired number of repetitions.
4. Barbell Rollerout From Bench
80.4% MatchHow to perform this exercise
- Start by kneeling on the floor with a barbell placed on a bench in front of you.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
- Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
- Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
5. Ab Roller
79.2% MatchHow to perform this exercise
- Hold the Ab Roller with both hands and kneel on the floor.
- Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
6. Barbell Standing Ab Rollerout
75.1% MatchHow to perform this exercise
- Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
- Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
- Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
- Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
- Repeat for the desired number of repetitions.
7. Barbell Press Sit-up
71.4% MatchHow to perform this exercise
- Lie flat on your back on a mat with your knees bent and feet flat on the ground.
- Hold the barbell with an overhand grip, resting it on your chest.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
8. Bosu Ball Cable Crunch With Side Bends
71.2% MatchHow to perform this exercise
- Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
- Grab a Bosu Ball and position it in front and center of the cable machine.
- Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
- With both hands, reach back and grab the handle of each cable.
- With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
9. Double Kettlebell Windmill
67.9% MatchHow to perform this exercise
- Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
10. Barbell Seated Twist
67.4% MatchHow to perform this exercise
- Sit on a flat bench with your feet flat on the ground and your knees bent.
- Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
- Engage your core and slowly twist your torso to one side, keeping your back straight.
- Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
- Repeat the twist to the other side.
Why You Might Need a Barbell Rollout From Bench Alternative
You might substitute the Barbell Rollout From Bench because of wrist or shoulder pain from the loaded bar, lack of barbell equipment, or insufficient core stability for full rollouts. Alternatives let you reduce joint torque (use a neutral‑grip wheel or cable handle), shorten range of motion (kneeling rollouts), or transfer load to safer planes (pallof press for anti‑rotation and anti‑extension). Cue: brace like you're about to be punched in the stomach and keep a straight line from head to tailbone to keep rectus abdominis and obliques engaged while minimizing lumbar shear.
How to Choose the Right Substitute
Select a substitute based on the movement pattern you need to preserve (anti‑extension vs anti‑rotation), available equipment, and injury history. If you need to lower wrist torque, pick neutral‑grip tools (ab wheel with handles) or cables; if lumbar pain limits range, use kneeling rollouts or plank progressions. Progress by increasing range or loading only after you can hold a neutral spine for 20–30 seconds. Cue: maintain posterior pelvic tilt and scapular protraction to maximize core activation and protect the lower back.
Frequently Asked Questions
What muscles does Barbell Rollout From Bench work?
The exercise primarily targets the rectus abdominis and external obliques through anti‑extension. It also recruits serratus anterior and shoulder stabilizers, plus some hip flexor activity when you extend fully; keep a posterior pelvic tilt to emphasize abdominal tension.
What is the best bodyweight alternative to Barbell Rollout From Bench?
The RKC plank is the best pure bodyweight substitute for anti‑extension strength; it forces maximal core bracing without rolling. Cue: pull your ribs toward your pelvis, squeeze glutes, and drive your elbows into the floor to maximize rectus and oblique activation.
Can I build muscle without doing Barbell Rollout From Bench?
Yes. You can build abdominal muscle and core strength with progressive alternatives like weighted cable anti‑extension holds, ab wheel rollouts, and loaded pallof presses. Progress by increasing time under tension or external load while maintaining a neutral spine and full core bracing.
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