Exercise Guide

Rollout On Knees

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Lower Back, Deltoids, Rectus Abdominis
Pectoralis Major, Serratus Anterior, Latissimus Dorsi, Trapezius, Teres Muscles, Obliques, Quadriceps
rating: Ø 4.50 through 6 votes
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required:Barbell / EZ Bar, Dumbbells (2)
optional:Fitness Mat
level:Hard
type:Strength
Variations available (1)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

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
Suggestions for this exercise?!

Related exercise lists:

Free Weights, Barbell, Strength Training With Dumbbells, Barbell And Kettlebell, Dumbbells, Lower Back, Deltoids