Barbell Ab Rollout

Muscles worked by the Barbell Ab Rollout

Primary

AbsRectus Abdominis

Secondary

LatsLatissimus DorsiObliquesOblique AbdominalsDeep CoreTransversus Abdominis

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Barbell Ab Rollout

1. Load plates of equal size on both ends of a barbell and place it on the floor.
2. Kneel behind the bar and grip it shoulder-width, arms extended.
3. Brace the core hard, then roll the bar forward away from your body.
4. Go as far as you can keep a neutral spine — stop before the hips sag.
5. Pull the bar back to the starting position by contracting the abs and lats.
6. Repeat for the recommended number of repetitions.

Form tips

• Start with small plates for a limited range; graduate to 45s for full rollouts.
• The moment the lower back arches or drops, stop — you've exceeded your range.

At a glance

Barbell Ab Rollout in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ab Wheel Rollout
• Ball Pike
• Bench Leg Pull-In
• Bicycle Crunch
• Bird Dog Hold
• Boat Pose
• Cable Crunch
• Captain's Chair Knee Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "barbell-ab-rollout",
  "name_en": "Barbell Ab Rollout",
  "name_de": "Langhantel-Ab-Rollout",
  "name_es": "Rueda Abdominal con Barra",
  "description_en": "A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.",
  "description_de": "Ein kniender Ab-Rollout mit einer beladenen Langhantel – rollt gleichmäßiger und bietet eine anpassbare Last im Vergleich zum Ab-Wheel.",
  "description_es": "Una rueda abdominal de rodillas usando una barra cargada con discos, que ofrece un rodamiento más suave y carga ajustable en comparación con la rueda abdominal.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "latissimus_dorsi",
    "obliques",
    "transverse_abdominis"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "core",
    "lower_back_safe"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Load plates of equal size on both ends of a barbell and place it on the floor.",
    "Kneel behind the bar and grip it shoulder-width, arms extended.",
    "Brace the core hard, then roll the bar forward away from your body.",
    "Go as far as you can keep a neutral spine — stop before the hips sag.",
    "Pull the bar back to the starting position by contracting the abs and lats.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Belege beide Seiten der Langhantel mit gleich großen Scheiben und lege sie auf den Boden.",
    "Knie hinter der Stange und greife sie schulterbreit mit gestreckten Armen.",
    "Spanne den Rumpf kräftig an und rolle die Stange vom Körper weg nach vorne.",
    "Rolle so weit du die neutrale Wirbelsäule halten kannst – stoppe bevor die Hüften absinken.",
    "Ziehe die Stange zurück zur Ausgangsposition, indem du Bauch- und Latissimusmuskeln anspannst.",
    "Wiederhole die empfohlene Anzahl von Wiederholungen."
  ],
  "instructions_es": [
    "Carga discos del mismo tamaño en ambos extremos de la barra y colócala en el suelo.",
    "Arrodíllate detrás de la barra y agárrala a la anchura de los hombros con los brazos extendidos.",
    "Contrae el core con fuerza, luego rueda la barra hacia adelante alejándola del cuerpo.",
    "Avanza hasta donde puedas mantener la columna neutra: detente antes de que las caderas se hundan.",
    "Tira de la barra de vuelta a la posición inicial contrayendo los abdominales y el dorsal.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "Start with small plates for a limited range; graduate to 45s for full rollouts.",
    "The moment the lower back arches or drops, stop — you've exceeded your range."
  ],
  "tips_de": [
    "Beginne mit kleinen Scheiben für einen begrenzten Bewegungsradius; steigere zu größeren Scheiben für vollständige Rollouts.",
    "Sobald der Rücken wölbt oder absinkt, stoppe – du hast deinen Bewegungsradius überschritten."
  ],
  "tips_es": [
    "Empieza con discos pequeños para un rango limitado; pasa a los de 20 kg para rodamientos completos.",
    "En el momento en que la zona lumbar se arquee o caiga, detente: has superado tu rango."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/barbell-ab-rollout-start.webp",
      "peak": "images/flat/barbell-ab-rollout-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "barbell-ab-rollout");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.