Core
Ab rollout with dumbbells
- Kit
- Dumbbells
- Works
- deep abs · obliques
- Also
- lats · front delts · hip flexors · lower back
The ab rollout uses a pair of dumbbells with round plates as rollers. You kneel behind them and roll the weights forward while holding your hips and spine in one line, then pull back to the start. It is a demanding anti-extension exercise for anyone who already holds a solid plank and wants the core to resist a longer lever.
Form
How to do ab rollout with dumbbells
- 1Kneel on a mat with a dumbbell under each hand, arms straight, shoulders stacked over the weights. Use hex or round dumbbells that roll, and pad your knees.
- 2Squeeze your glutes and brace your stomach so your hips, ribs and shoulders form one straight line from knees to head.
- 3Breathe in and roll the dumbbells forward, letting your body lower towards the floor. Go only as far as you can go without your lower back arching or your hips sagging.
- 4Pull the dumbbells back under your shoulders by dragging them with straight arms and pulling your hips back, breathing out as you return.
- 5Reset your brace at the top and keep rolling smoothly for the length of the set. Stop short and hold a plank if your form starts to break.
Watch for
Common mistakes
The lower back arches and the hips drop as you roll out.
Fix: Shorten the roll and keep your glutes squeezed and ribs pulled down so the spine stays neutral.
The hips pike up on the way back, turning it into a hip fold.
Fix: Think of pulling the floor towards you with straight arms and keep the line from knees to shoulders unchanged.
The dumbbells wobble or spread apart because they are not matched or level.
Fix: Use two identical round or hex dumbbells on a flat, non slip floor and keep your hands shoulder width the whole time.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.