Barbell Spiderman Rollout

Muscles worked

Setup

1. Kneel on a soft mat with a barbell positioned on the floor directly in front of your knees.
2. Use an overhand grip on the bar, slightly wider than shoulder-width.
3. Ensure the barbell is loaded with round plates (preferably smaller diameter) to allow for a smooth rolling motion.
4. Engage your core and tuck your tailbone slightly to create a neutral spine.

How to do it

1. Inhale and roll the barbell forward, extending your torso while simultaneously driving your right knee out wide toward your right elbow.
2. Extend as far as possible without letting your lower back arch or your chest touch the floor.
3. Exhale and pull the barbell back toward your knees using your lats and abs while returning your right leg to the starting position.
4. Repeat the movement, alternating the knee drive to the left side for the next repetition.

Form checklist

• Keep your arms straight throughout the entire movement to maximize lat and core tension.
• Ensure the knee travels laterally (outside the elbow) to fully engage the obliques.
• Maintain a 'hollow body' position; do not let your hips sag or your lower back flare.
• Keep your neck neutral by looking at a spot on the floor just in front of the bar.

Pro tips

• Focus on 'pulling' the bar back with your armpits (lats) rather than just your hands to increase stability.
• Squeeze the glute of the grounded leg as you roll out to prevent the pelvis from rotating or tilting.

Make it harder

• Add a 2-second pause at the point of maximum extension before pulling back.
• Perform the exercise from a standing position (feet on the floor) instead of knees for the ultimate core challenge.

Frequently asked

What muscles does the barbell spiderman rollout work?

The barbell spiderman rollout primarily targets the abs, lats, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the barbell spiderman rollout?

The barbell spiderman rollout uses barbell.

Is the barbell spiderman rollout good for beginners?

The barbell spiderman rollout is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Diagonal Leg Lift RolloutAdvanced · abs, hamstrings, lats, and obliques
• Barbell Side RolloutAdvanced · abs, lats, and obliques