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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
Full Planche Push-Up demonstration

Full Planche Push-Up
3
Overhead Slam demonstration

Overhead Slam
4
Frog Planche demonstration

Frog Planche
5
Handstand Walk demonstration

Handstand Walk
6
Boxing Left Uppercut demonstration

Boxing Left Uppercut
7
Dumbbell Rollout demonstration

Dumbbell Rollout
8
Dip Leg Raise on Padded Stool Supported demonstration

Dip Leg Raise on Padded Stool Supported
9
Plank Arm Lifts demonstration

Plank Arm Lifts
10
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
11
Full Planche demonstration

Full Planche
12
Plank Thigh Tap demonstration

Plank Thigh Tap

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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