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Ab Wheel Single-Arm Rollout

AdvancedStrengthTier T3

Kneel with an ab wheel in one hand and the other arm folded behind the back. Roll the wheel out and back under that one hand.

Targets: Lumbar Spine
Muscles: Transverse Abdominis, Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • ab wheel

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the floor with the ab wheel under the shoulder of the working arm.
  • Grip the wheel with one hand and fold the other arm behind your back.
  1. He kneels upright on the floor, right hand gripping the wheel's handle with the wheel under his right shoulder; his left arm is folded behind his back, trunk tall, hips square over his knees.

    Step 1 of 5

    Kneel with the wheel under the working shoulder, one hand on the handle, the other arm folded behind the back.

  2. He rolls the wheel forward under his right arm: right arm extending ahead, trunk hinging forward and lengthening toward the floor; his left arm stays folded behind his back and his hips stay square.

    Step 2 of 5

    Roll the wheel forward under the one arm.

  3. He holds the full extension: right arm fully extended with the wheel far ahead of his shoulder, his body stretched in a long line toward the floor; left arm still folded behind his back, hips still square.

    Step 3 of 5

    Hold the full one-hand extension.

  4. He pulls the wheel back under his right shoulder: trunk rising back toward upright, right arm drawing the wheel home; his left arm still folded behind his back.

    Step 4 of 5

    Pull the wheel back under the shoulder.

  5. He kneels upright on the floor, right hand gripping the wheel's handle with the wheel under his right shoulder; his left arm is folded behind his back, trunk tall, hips square over his knees.

    Step 5 of 5

    Kneel with the wheel under the working shoulder, one hand on the handle, the other arm folded behind the back.

Safety Information

Use a one-hand grip, roll out under one arm, fold the free arm behind the back for balance, then roll back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. This is extremely heavy duty for anti-rotation: a one-arm rollout loads the trunk asymmetrically; keep the range short and controllable. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.