Instructions

1

Begin in a plank position with hands slightly wider than shoulder-width, holding a dumbbell in one hand. Keep your body in a straight line from head to heels with core engaged.

2

Maintain a neutral spine and stable base. Grip the dumbbell firmly with one hand while the other hand remains on the ground for support and stability throughout the movement.

3

Lower your body by bending your elbows, bringing your chest toward the ground while maintaining a rigid plank position. The dumbbell-holding arm should descend at approximately a 45-degree angle from the body.

4

Press through your hands to return to the starting plank position, extending your elbows fully. Maintain tension in the chest and core throughout the pressing phase.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTDumbbell

DIFFICULTYAdvanced

Overview

Focusing on the Dumbbell Rollout allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Dumbbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Waist stability and proprioception during heavy loads.
Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

To maximize the Dumbbell Rollout, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Exercise Variations

Dumbbell Dumbbell Rollout
Cable Dumbbell Rollout
Banded Dumbbell Rollout

Beginner Tips

If you are new to the Dumbbell Rollout, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Rollout