Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Rollerout From Bench
Abs · Core
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Start by kneeling on the floor with a barbell placed on a bench in front of you.
- 2
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3
Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
- 4
Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
- 5
Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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