10 Roman Chair Exercises To Strengthen Your Core

You might have seen a Roman chair in a gym but aren’t sure what it’s called.

Roman chairs have two pads (higher and lower) that make them very effective equipment for strengthening your core and ab muscles.

Roman chairs are different from regular ab benches because they’re more versatile.

You can perform a wide variety of exercises with a roman chair to target your core, making this more effective, as benches only target your lower back, hamstrings and glutes. 

roman chair exercises

 

There are several Roman chair exercises you can complete.

Continue reading the article for more exercises that effectively target your core muscle groups.

 

1. Side Bends πŸ•Ί

One of the most common Roman chair exercises is the side bends.

Side bends exercise targets your obliques, the muscles on the sides of your abdominal wall.

Toning the obliques helps you build v-cut abs.

To perform side bends on a Roman chair:

  • Lie on your side and secure your feet between the leg rollers.
  • Place your hands behind your head, on your ribs, or as you see in the video tutorial.
  • With a straight back, slowly lower your torso as much as comfortable.
  • With a focus on your oblique, raise your body.
  • Perform 10 to 15 reps, then switch to another side.

 

 Learn more: Roman Chair Side Bend Exercise Guide

 

2. Weighted Side Bends πŸ§˜β€β™‚οΈ

Weighted side bends’ execution is the same as the previous workout, but we add extra resistance by holding a dumbbell.

Newbies may find this advanced exercise difficult; ask for assistance when needed.

Tip: Do not use heavier weights than you can handle, and ensure that proper core form is practiced.

 

3. Inclined Push-Ups 🦾

Mose Roman chair exercise equipment comes with dip bars that you can use to dong inclined push-ups.

Inclined push-ups target your chest (pectoralis major), particularly the lower parts.

Unlike weighted side bends, newbies may find this exercise easier.

For advanced athletes, you can increase resistance by performing a higher number of sets and reps.

To do this, you need to:

  • Grip the handlebars and stand facing the bench.
  • Straighten your arms and keep elbows unlocked. Align your feet and body and keep them straight.
  • Bend your elbows towards your lower chest while getting closer to the edge of the Roman chair. Inhale as you do this.
  • Push your body away until your elbows are extended. Repeat the process slowly.

 

 

4. Dips🦿

Dips are a fantastic bodyweight exercise that strengthens your triceps and shoulders. Besides, it also engages your upper-body muscles.

The more you lean forward, the more your chest muscles are engaged.

Here’s how you can do dips with the help of a Roman chair:

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

 

 

5. Preacher Biceps Curl πŸ§Žβ€β™‚οΈ

A 45-degree hyperextension bench is excellent for the preacher curl since you eliminate momentum.

Moreover, the preacher biceps curl is among the Roman chair exercises that bring several benefits to your body.

This exercise forces you into negative movement, developing your muscle growth and improving strength.

To perform a preacher biceps curl, you need to:

  • Kneel behind the pad and place your upper arms on it. Your armpit should be on the top of the pads.
  • Use one or two dumbbells. Lower your forearms until your arms are stretched.
  • With the power of your biceps, lift the dumbbells.
  • Once at the top, squeeze your biceps.

 

 

6. Back Extensions πŸšΆβ€β™‚οΈ

The back extension is a beneficial exercise to strengthen your lower back, glutes, and muscles by your spine.

Nonetheless, Roman chair back extensions help you avoid lower back pain, improve posture, and boost performance.

To perform back extensions in a Roman chair, you need to do the following:

  • Get on the bench in a face-down position with your hips on the pad. Secure your ankles between the ankle support.
  • Place your hands behind your neck or on your ribs.
  • Without any momentum, lift your body.
  • Lower your torso with a straight back until you feel comfortable.

 

 

 Learn more: Hyperextension Exercises in Detail

 

7. Weighted Hyper Exercises πŸ‹οΈβ€β™‚οΈ

The exercise is the same as the above, but we use a weight plate for additional resistance.

Weighted back extension is only recommended for advanced athletes, and it’s one of the Roman chair exercises that you should do with alertness.

Note: Don’t use a weight that you can’t handle safely, as this will ruin the exercise and even cause injury. 

 

 

8. Alternating Side Hyperextension πŸ€Έβ€β™‚οΈ

Instead of using a weight, you can twist your torso during the rising phase.

There is more load on the muscles when you twist your torso. This compound movement also engages your obliques (side abs), making the exercise more effective. 

 

 

9. Roman Chair Sit-Ups πŸ™†β€β™‚οΈ

Sit-ups are an excellent Roman chair exercise to strengthen your abs. However, proper form is crucial to avoid pain in your lower back.

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

Tip: You can also use the chair for crunches and leg lifts.

 

 

10. Roman Chair Twist πŸ˜€

The Russian Twist is an enhanced workout that produces effective movements that target your obliques.

To complete Russian Twists in a Roman chair, you should:

  • Sit on the seat and secure your feet between the ankle pads.
  • Lean backward until your torso is approximately 60 degrees to the ground.
  • Keep your back straight.
  • Twist your torso to the sides.

 

 

Frequently Asked Questions πŸ•΅οΈβ€β™€οΈ

 

Are the Roman Chair Exercises Good for Your Back?

Are the Roman Chair Exercises Good for Your Back

Roman chair exercises and workouts are good for your back, especially if you suffer from lower back and spine problems.

Aside from the back, a Roman chair strengthens your core and ab muscles.

However, practice proper form and engagement to benefit from this workout.

Other benefits of Roman chair hyperextension involves:

  • Boosts your performance in any sports;
  • Improves your back mobility, balance, and posture; and
  • Helps you avoid workout injuries and lower back pain

 

Otherwise, people with a hernia and existing pain must always consult with their doctor.

 

Roman Chairs Work What Muscle Groups?

Roman Chairs Work What Muscle Groups

 

Back extensions strengthen your muscles, erector spine, glutes, and hamstrings.

As shown above, the Roman chair is versatile home gym equipment.

You can use it to perform ab exercises or develop your arms and deltoids.

The best part is that you can almost have a total-body workout routine with a Roman chair.

 

Things to Consider Before Buying a Roman Chair πŸ’ͺ

Things to Consider Before Buying a Roman Chair

 

If you’re planning to buy a Roman chair, consider the following features:

  • Adjustability to tweak the angle and supports to your height.
  • Stability for a safe and convenient workout.
  • Thickly padded for comfort. Guys should look for a groin pad that is split.
  • Ankle pads that fix your feet securely.

 

Best Roman Chair To Buy 😎

There are several Roman chairs; you need to identify the right chair to buy just like any other product.

We have saved you time and helped you to select the best chairs.

Here are our top three recommended roman chairs you can buy right away.

 

Preview
Overall Best
Finer Form Multi-Functional Weight Bench for Full All-in-One Body Workout – Hyper Back Extension, Roman Chair, Adjustable Ab Sit up Bench, Decline Bench, Flat Bench
Best Alternative
Marcy Adjustable Hyperextension Roman Chair / Exercise Hyper Bench JD-3.1
Best Budget
Stamina Hyper Bench, Red, 39.5" L x 22.25" W x 33.5" H
Product Name
FINER FORM Multi-Functional Weight Bench
Marcy Adjustable Hyper Extension Bench
Stamina Hyper Bench
Adjustable
Very Stable
Thickly Padded
Ankle Pads
Weight Limit
600 Pounds
308 Pounds
250 Pounds
Item Dimensions
60 x 23 x 30 inches
43.5 x 27.5 x 37.5 inches
24 x 16 x 5 inches
Overall Best
Preview
Finer Form Multi-Functional Weight Bench for Full All-in-One Body Workout – Hyper Back Extension, Roman Chair, Adjustable Ab Sit up Bench, Decline Bench, Flat Bench
Product Name
FINER FORM Multi-Functional Weight Bench
Adjustable
Very Stable
Thickly Padded
Ankle Pads
Weight Limit
600 Pounds
Item Dimensions
60 x 23 x 30 inches
Ready to Buy?
Best Alternative
Preview
Marcy Adjustable Hyperextension Roman Chair / Exercise Hyper Bench JD-3.1
Product Name
Marcy Adjustable Hyper Extension Bench
Adjustable
Very Stable
Thickly Padded
Ankle Pads
Weight Limit
308 Pounds
Item Dimensions
43.5 x 27.5 x 37.5 inches
Ready to Buy?
Best Budget
Preview
Stamina Hyper Bench, Red, 39.5" L x 22.25" W x 33.5" H
Product Name
Stamina Hyper Bench
Adjustable
Very Stable
Thickly Padded
Ankle Pads
Weight Limit
250 Pounds
Item Dimensions
24 x 16 x 5 inches
Ready to Buy?

 

Our best product is the FINER FORM Multi-Functional Weight Bench for Full All-in-One Body Workout.

It can work as a hyper back extension, roman chair, adjustable ab sit up bench, decline bench, flat bench, etc.

You can also go for the Marcy Adjustable Hyperextension Roman Chair as a close alternative.

A roman chair features a high-quality training bench for a wide variety of workouts.

You should order one because it is:

  • Versatile equipment for at-home core training
  • Provides gym-quality workout experience at home

A Roman chair is an excellent alternative to the glute-ham developer (GHD) because it’s cheaper.

However, a GHD machine provides your body with a more extended range of motion and more robust (that is why it’s used for CrossFit for trunk extensions).

 

Final Thoughts πŸ₯±

Body building tips

To sum up, Roman chair exercises are great workouts that strengthen your core and upper body. 

With some creativity, you can develop even more types of exercises.

Get a roman chair today and start using it to get total core strength training.

Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

nv-author-image

James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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