Skip to content

The Benefits of the Roman Chair – 5 Reasons Why You Should Do Hyperextension

    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 simple, yet efficient equipment which should be in all home gyms.

    Below I have collected 5 Roman chair benefits.

    Shopping guide: Best Roman Chairs for Home Gym

    1. It Helps to Improve Your Posture

    healthy 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.

    Strong core muscles 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.

    Among the advantages, we have to mention that it works the erector spinae effectively. This muscle is made up of several muscles and tendons running from the sacrum, or sacral region, and hips to the base of the skull on both sides. This group of muscles is also called the sacrospinalis.

    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 extensions 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 exercises 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 neck. It can help a lot to improve your physique, not just your abdomen.

    Nevertheless, there are a wide variety of additional Roman chair ab exercises you can perform on it. For example, you can do sit-ups; chair leg raises, side bends 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 hyperextensions also engage those muscles. Lying on the bench in the opposite position, you can perform reverse hypers that target 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 is 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.

    Is a Roman chair good for abs?

    By targeting the abdominals, lower back, hips, waist, glutes, and hamstrings, the Roman chair will help you build a strong core. Core muscles help you maintain a healthy posture and balance as you carry out daily tasks and sports performance. You can do abs exercises such as sit-ups, crunches, and Russian twists.

    What is the reverse hyperextension benefits?

    The reverse hyperextension machine is intended to decompress a person’s lower back and hamstrings as well as strengthen their glutes, hamstrings, and back. As well as rehabilitation purposes, reverse hypers can also be used for strength training. Watch the video.


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


    Walter M. Forbes

    Hi! I'm Walter, a 36-years old gym owner. I've been working out since I was 15. Now I do calisthenics and boxing. On this website, I'd like to share my workout and home workout equipment tips.