Dumbbell Rollout
The ab wheel rollout with a round-plate dumbbell as the wheel: both hands on its handle, roll it forward from the knees and pull it back.
How to do it
Setup
Kneeling on a pad, both hands on the handle of a dumbbell with round plates, set on the floor under the shoulders.
Steps
- Roll the bell forward as far as the lower back stays flat.
- Keep the arms straight and the bell rolling in a straight line.
- Pull it back under the shoulders with the abs.
Common mistakes
Using a hex dumbbell: it will not roll; take one with round plates. Bell veering to one side: grip the handle evenly and roll slower. Lower back dipping at the far end: shorten the roll.
Breathing
Inhale rolling out, exhale pulling back.
