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Barbell Rollout Alternative

12 substitute exercises that target the same muscles

1
Plank Push-Up Row demonstration

Plank Push-Up Row
2
Boxing Left Uppercut demonstration

Boxing Left Uppercut
3
Handstand Walk demonstration

Handstand Walk
4
Full Planche Push-Up demonstration

Full Planche Push-Up
5
Frog Planche demonstration

Frog Planche
6
Overhead Slam demonstration

Overhead Slam
7
Plank Arm Lifts demonstration

Plank Arm Lifts
8
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
9
Dumbbell Rollout demonstration

Dumbbell Rollout
10
Full Planche demonstration

Full Planche
11
Dip Leg Raise on Padded Stool Supported demonstration

Dip Leg Raise on Padded Stool Supported
12
Isometric Wipers demonstration

Isometric Wipers

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Barbell Rollout trains

Primary Rectus Abdominis

Secondary Deltoid Anterior Latissimus Dorsi Obliques Triceps Brachii

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