Dumbbell Rollout

How to do it

Kneel on the floor and hold a dumbbell in each hand on the ground beneath your shoulders, hands shoulder-width apart. Brace your abs and slowly roll the dumbbells forward, extending your arms and lowering your torso while keeping your hips from sagging. Roll out as far as you can with a flat back, then pull the dumbbells back toward your knees by contracting your abs.

1. 1Kneeling behind the dumbbells, roll them forward while keeping your arms
2. 2straight; you should feel your abs and lats working hard to control the movement
3. 3Maintain a posterior pelvic tilt and squeeze your glutes to prevent your lower back from sagging
4. 4Roll out only as far as you can while keeping your core braced, then pull back with your lats and abs

Common mistakes

• ×Don't let your hips drop or your lower back arch; shorten the range if
• ×needed
• ×Avoid collapsing back to the start; roll back under control
• ×Don't bend your arms or shrug your shoulders during the movement

Muscles worked

The dumbbell rollout mainly works the upper abs and lower abs, with the lats, lower back, front delts, quads, glutes, and hamstrings assisting.

• Upper AbsPrimary
• Lower AbsPrimary
• LatsSupport
• Lower BackSupport
• Front DeltsSupport
• QuadsSupport
• GlutesSupport
• HamstringsSupport
• Upper TrapsMinor