One-arm ab rollout (One-arm rings rollout, One-arm ab wheel)

Muscles

• Rectus abdominis
• External oblique
• Internal oblique
• Iliacus
• Rectus femoris
• Psoas major
• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Latissimus dorsi
• Teres major

Technique

1. Place a Barbell on the ground, with a plate attached on each side.
2. Start from a Pike position with one hand on the Barbell .
3. Slowly slide forward until your body is parallel to the ground, but still in a slightly Hollow body position.
4. Pull yourself back up to the starting position.

Form tips

1. Keep the Abs engaged at all times, with a posterior Pelvic tilt .
2. Aim to keep the arm and legs straight.

Risks

1. This can put a lot of strain on your shoulders. Progress slowly to this level of difficulty.
2. Do not let your back arch.

Similar Exercises

• Ab rollout pushup
• Ab wheel rollout
• Straddle ab wheel rollout
• Knees ab wheel rollout
• Incline rings rollout

Equipment

• Barbell