Barbell Rollerout From Bench

Setup

1. 01Place a flat bench behind a barbell loaded with round plates.
2. 02Kneel on the bench with the bar on the floor just in front of it.
3. 03Grip the bar at shoulder width with shoulders over the hands.
4. 04Tuck the pelvis and brace before the bar moves.

Execution

1. 01Roll the bar away from the bench, reaching the arms forward and down.
2. 02Extend the hips as the bar travels, keeping the trunk rigid.
3. 03Stop before the lower back begins to sag.
4. 04Drag the bar back toward the bench with the abs and lats to return.

Checkpoints

• -The elevated start reduces range; use that to keep every rep crisp.
• -Pelvis stays tucked from the first inch to the last.
• -Knees stay planted on the bench; the hips do not slide backward.
• -The bar rolls in a straight line, not drifting to one side.

Common mistakes

• -Letting the hips shoot back so the abs never load.
• -Sagging through the lower back near the longest point.
• -Shrugging the shoulders to the ears at full reach.
• -Kneeling too far back on the bench and starting overstretched.