Dumbbell Rollout Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Dumbbell
- Body Part
- Waist
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Adductor Brevis, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Teres Major, Adductor Magnus, Latissimus Dorsi, Adductor Longus, Deltoid Posterior, Pectineous
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Dumbbell Ab Rollout
How to: Dumbbell Rollout
- Start by holding a dumbbell in both hands with your arms extended in front of you.
- Engage your core as you begin to roll the dumbbell forward, keeping your back straight.
- Rollout as far as you can while maintaining control and stability in your core.
- Pause at the furthest point before engaging your core to pull the dumbbell back to the starting position.
Common Mistakes
- Allowing the hips to sag.
- Neglecting to engage the core.
- Using too much weight too soon.
Modifications
- Decrease the range of motion if you feel discomfort.
- Perform the rollout on your knees instead of standing.
Tips
- Engage your core throughout the movement.
- Do not let your lower back sag; maintain a neutral spine.
- Start with a lighter weight to perfect your form.
Dumbbell Rollout Alternatives
Tags
abs
core
strength
dumbbell
waist
intermediate