Roman Chair Benefits | Why You Should Use It

roman chair benefits

Are you among those who purchase the newest “as seen on TV” fitness equipment to get better shape but you do not see results? Do you have lower back pain? Do you need one piece of equipment to train your entire core efficiently? And don’t you have a Roman chair yet? In that case, it is time to get one.

A hyperextension bench is one of the most beneficial equipment which lets you exercise almost every part of your body efficiently. It is even accepted by physical therapists to treat clients to get rid of back pain, to rehab from injuries, and to help them to correct their posture. It is a simple, yet efficient equipment which should be in all home gyms.

Below I have collected 5 Roman chair benefits.

Want to buy one? Find the best Roman chair reviews here

1. It Helps to Improve Your Posture

Do you sit in front of the PC or TV a lot? You have probably seen on yourself that your posture is not the best. Sitting too much is one of the main reasons why there are so many people with bad posture.

This equipment is primarily used for doing back extension, which is especially useful to strengthen the lower back muscles. Besides, we can do abdominal workouts for getting stronger abs.

A strong core and lower back are essential for proper posture, and you can get it quickly with this machine. Furthermore, having adequate posture has several other health and mental benefits.

2. Roman chair exercises for lower back pain

Weak abs and lower back are responsible for having back pain, which spoils a lot of people’s daily life. Hyperextension machines are accepted everywhere in the world for healing back pain. If you own one, you do not need to go to these centers. You can save time and money. You can get rid of that pain by performing exercises on your bench regularly.

Although, it is vital to consult with your doctor before start using it if you already have lower back pain!

roman chair exercise chart
Roman chair exercise muscles worked


3. Roman chair back extension for prevention

If you do not have lower back pain yet, you can take steps if you use it to avoid several back injuries and disorders such as a hernia. It has been confirmed that hernia is mostly caused by weak abdominal and lower back muscles.

A colossal mistake of muscle-building newcomers is that they do not pay attention to lower back training. As they develop, they begin handling more significant weights but their lower back, which takes part in all sorts of movements, is not strong enough. As a result, they suffer from back pain, injuries, and improper posture.

Performing hyperextension exercise on the chair is the most effective way to prevent the mentioned problems.

4. Train Your Entire Body

It is often used for doing the back hyperextension exercise which is a highly efficient movement to strengthen your lower back, but it works secondary muscles as well such as glutes, legs, the entire back, shoulders and your neck.

Nevertheless, there are a wide variety of additional Roman chair ab exercises you can perform on it. For example, you can do situps; leg raises, etc. almost all the ones you can do with a sit-up bench.

5. Shape your glutes

While squat and lunges are the most beneficial to shape your buttocks, the hyperextension also engages those muscles. Lying on the bench on the opposite position, you can perform reverse hypers that targets glutes well. And, to get even better results, you can use ankle weights for additional resistance.

6. Adjustable

They are flexible, so no matter if you are taller or shorter, you can set it to use it adequately. This way, it can be used by all members of your family. Plus, it does not take so much place, so it is easy to store. There are even foldable ones. Also, some of the latest models, let you adjust the difficulty level by decreasing or increasing the angle.


How to use a roman chair exercise equipment?

  1. Start with a complete warming up.
  2. Set the foot roller and the pad to your height. The rollers should hold your feet safely, and the top of the pad should be a bit under your hip.
  3. Mount on the machine.
  4. Now lower your upper body towards the floor. Try to keep your back as straight as possible. Go down until your upper body is almost vertical to the ground.
  5. No slowly, without momentum, lift your torso with the power of your back, glutes, hamstrings. Stop for a moment.
  6. Repeat.

Learn more Roman chair hyperextension exercise tips here.

When do roman chair back extension bad for you?

If you have chronic problems with your back or spine, never use it without the permission of a doctor.

Another huge mistake of beginners that they switch to a weighted roman chair workout too soon. You should increase the reps and sets instead, even to high numbers 4×30. And, when you want to start using weight, begin slowly with only a few pounds. Too much resistance ruins the correct form and leads to injury.


A Roman chair is advantageous for anybody who does any kinds of sport frequently, suffer from back problems, or want to get a better shape. For an affordable price, you can get a home fitness equipment which can help several ways to be healthier and fitter.

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About Me

Walter is a 39-year old gym owner. He loves exercising and staying fit. On this website, he shares the workouts he does to stay in shape. He also gives advice about the home exercise equipment he uses to keep himself in great shape.