Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
AdvancedIsolationBarbell
Barbell Standing Ab Rollerout
Abs · Core
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
- 2
Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
- 3
Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
- 4
Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
shoulders
Secondary
shoulderslower back
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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