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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
Plank Thigh Tap demonstration

Plank Thigh Tap
5
Squat Thrust demonstration

Squat Thrust
6
Sitting Punch on a Padded Stool demonstration

Sitting Punch on a Padded Stool
7
Shoulder Tap demonstration

Shoulder Tap
8
Dumbbell Straight Arm Twisting Sit-Up demonstration

Dumbbell Straight Arm Twisting Sit-Up
9
Dumbbell Lying Woodchop demonstration

Dumbbell Lying Woodchop
10
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
11
Kneeling Shoulder Tap demonstration

Kneeling Shoulder Tap
12
Plank on Hands demonstration

Plank on Hands

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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