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Dumbbell Rollout Alternative

12 substitute exercises that target the same muscles

1
Boxing Left Uppercut demonstration

Boxing Left Uppercut
2
Plank Arm Lifts demonstration

Plank Arm Lifts
3
Dumbbell Plank Pass Through demonstration

Dumbbell Plank Pass Through
4
Shoulder Tap demonstration

Shoulder Tap
5
Elbow Push-Up demonstration

Elbow Push-Up
6
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
7
Rotating Stomach Stretch demonstration

Rotating Stomach Stretch
8
Mountain Climbers Shoulder Tap demonstration

Mountain Climbers Shoulder Tap
9
Kneeling Shoulder Tap demonstration

Kneeling Shoulder Tap
10
Plank on Hands demonstration

Plank on Hands
11
Front Plank to Toe Tap demonstration

Front Plank to Toe Tap
12
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel

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 Dumbbell Rollout trains

Primary Obliques Rectus Abdominis

Secondary Deltoid Anterior Latissimus Dorsi Triceps Brachii

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