10 Roman Chair Exercises To Strengthen Your Core

We use the Roman chair for doing the hyperextension that targets the lower back, hamstrings, and glutes. However, this workout equipment is more versatile than that. From the following video, you can learn a few practical exercises.


1. Side Bends

The side bend targets the oblique, the muscles on the sides of your abdominal wall. Toning the obliques help to build v-cut abs.

  • Lie on your side and fix your feet between the leg rollers.
  • Place your hands behind your head, on your chest, or as you see in the video.
  • Slowly with a straight back, lower your upper body as far as you can comfortably.
  • With a focus on your oblique, raise your body up.
  • After 10-15 reps switch to the other side.

2. Weighted side bend

The execution is the same as the previous, but we add extra resistance by holding a dumbbell. Be careful! This is an advanced exercise that requires an exciting strong core. Don’t use a heavy hand weight and focus on the correct form.

3. Incline push-ups

Most of the Roman chair comes with dip bars that we can use for doing incline push-ups. That exercise targets the chest, particularly the lower parts of it. It suits beginners as a bit easier than regular push-ups. However, advanced athletes can benefit from it by doing high reps.

  • Catch the handlebars and get back so that if you lower your upper body, your chest touches the pad.
  • Lower, then push yourself up.

4. Dip

The dip is a fantastic bodyweight exercise to strengthen your triceps, shoulders, chest, and even your back. The more you lean forward, the more your chest muscles are engaged. Here is how to do triceps dips.

  • Grab the handles and push yourself up with your legs crossed.
  • Slowly lower your body until your upper arms are parallel to the ground. If you go too deep, that may put stress on your shoulders.
  • Then, with control, push yourself back to the starting position.

5. Preacher biceps curl

A 45-degree hyperextension bench is excellent for the preach curl since you can get rid of the momentum.

  • Kneel down behind the pad and place your upper arms on it. Your armpit is on the top of the pads.
  • You can use a single or two dumbbells. Lower your forearms till your arms are stretched.
  • With the power of your biceps, lift the dumbbells up. At the top, squeeze your biceps.

6. Back extension

The back extension is a beneficial exercise to strengthen your lower back, glutes, and muscles by your spine. It helps to avoid lower back pain, improves your posture and performance in any sports.

  • Get on the bench facing forward the ground with your hips on the pad. Fix your ankles between the rollers. Place your hands behind your neck or on your chest.
  • Lower your torso with a straight back until you feel comfortable.
  • Without any momentum, lift your upper body up with the straight back.

7. Weighted Hyper

The execution is the same as the previous, but we use a weight plate for additional resistance. Weighted back extension is only recommended for advanced athletes, and it should be done with alertness. Don’t use a weight that you can’t handle safely and ruins the form of the exercise.

8. Alternating Side Hyperextension

Instead of using a weight, you can twist your torso during the raising phase. This way, there is more load on the muscles. Plus, this compound move even engages your obliques.

Within this video, a 45 degree back extension machine was used, but with a 90-degree bench, you can perform two other movements.

9. Sit-ups

man doing crunches

The sit-up is an excellent Roman chair exercise to strengthen your abs. However, proper form is crucial to avoid lower back pain.

  • Sit on the seat and fix your feet between the rollers.
  • Cross your arms on your chest or your hands behind your head.
  • With straight back lower yourself, but don’t go too deep.
  • With the power of your abs, pull yourself up without the momentum.

10. Roman Chair Twist

sit ups with oblique twists

The Russian Twist is an effective move to target your obliques, and this is an enhanced version.

  • Sit on the seat and fix your feet.
  • Lean back until your back is approx. 60 degrees to the ground. Keep your back straight.
  • Twist your torso to the sides.

To sum up, a Roman chair workout is a great way to strengthen your core and upper body. With some creativity, you can come up with even more types of exercises. Get one activity for your abs, obliques, and lower back to get total core strength training.

Are Ab Benches Effective?

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Don’t you know if working out with ab benches is effective or not? Check out unbiased opinion about sit up equipment.