8 Best Roman Chairs & Hyperextension Benches for Safe Lower Back Training

Working out has been a part of my life for over twenty years. I’ve tried many methods to strengthen my lower back during this time. But, for me, nothing works better than the good old Roman chair (hyperextension bench). A well-designed and adjustable machine, such as the Marcy Roman Chair, provides a safe and optimal position to perform lower back exercises comfortably and safely. Unfortunately, there are some really terrible pieces of exercise equipment on the market that do more harm than good because they are unstable, uncomfortable, or have a low capacity.

This guide will show you the best Roman chairs and hyperextension benches for home use. I listed the back extension machines based on their features, prices, pros/cons, and customer reviews. You will also learn why they’re such beneficial workout equipment and what you should check out when buying one. So, in the end, you know what’s the best item for you.

Our Top Picks

#1 Best Overall


Marcy Roman Chair
  • Adjustable design for comfort
  • Great quality for the price tag.
  • Sturdy steel construction with powder coating
  • Ergonomic design
  • Max weight: 300 pounds
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Marcy Adjustable Hyperextension Roman Chair / Exercise Hyper Bench JD-3.1

#2 Best Multifuntional


Fitness Reality Multi Workout Bench
  • Multifunctional bench for home strength training.
  • Folding frame and and wheels.
  • There is a real user weight capacity of 650 pounds.
  • For users ranging in height from 5′ to 6’4″.
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Fitness Reality X-Class Light Commercial Multi-Workout Abdominal/Hyper Back Extension Bench, Black

#3 Most Affordable


Sunny Health & Fitness 45-degree Roman Chair
  • Suitable for moderate training
  • Highly adjustable for comfort
  • Easy to move around
  • 250 lb capacity
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Sunny Health & Fitness SF-BH6629 45 Degree Hyperextension Roman Chair Grey

#4 The most professional


Body-Solid Powerline 45-degree Hyper Bench
  • Gym-quality equipment
  • Very comfortable (thickly padded, ergonomic, adjustable)
  • Stable and robust design
  • 300 lb capacity
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Body-Solid Powerline 45-Degree Hyperextension Bench (PHYP200X)
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Best Roman Chair Reviews

How I picked

I analyzed the most critical characteristics of Roman chairs, such as their weight capacity, adjustability, design, dimensions, and padding. All of these aspects are crucial for a safe and effective workout experience at home. Of course, we also take into account the price and the positive reviews that we can find online about a particular machine.

Why can you trust me?

I’m a 40 year old guy who has been working out for 25 years now. I have used various gym machines to strengthen my lower back. I know how painful it is to work with a machine that has a bad design that puts the user in an awkward position. Also, I know how terrifying it can be when the Roman chair is light and squeaks under us. My experience led me to compile the mentioned products.

1. Fitness Reality X-Class Light Commercial Multi-Workout Bench

Fitness Reality X-Class Light Commercial Multi-Workout Abdominal/Hyper Back Extension Bench, Black

The best multifunctional bench

If you are searching for multipurpose and robust equipment, get this. It is going to be really useful home gym equipment. I think it is the best sit-up/hyperextension bench combination now that can be also used as a workout bench for weight training.

Dimensions: 64” L x 28.8” W x 35” H
Capacity: 650 lbs
Warranty: Limited lifetime

I put this equipment at the top of my list because Fitness Reality Multi Bench is multifunctional home fitness equipment. It can be used as a sit-up, hyperextension, and workout bench. Also, it has push-up and dip bars. This way, for one payment you will get a piece of equipment that can be used in so many ways. However, the cost is affordable.

The weight capacity is high, about 650 lb. This way if you have a power rack you can use it for doing chest press in flat or decline position. That limit is enough even for a pro athlete to perform heavy presses or other weight lifting exercises.

The board can be set to a flat position and 3 decline positions. So, you can find the height that suits you best for your sit-ups.


  • High weight limit.
  • It can be adjusted well: 4 positions for the board and 14 adjustments for the thigh support for more comfortable 45-degree roman chair exercises.
  • The medium-density 2.5 inches of high-density foam on the hip pad provides a convenient workout.
  • Moisture and sweat resistance.
  • Transportation wheels for easy mobility.
  • Versatile allowing you to perform more types of strength training exercises.
  • Wide base for stability.


  • A few sellers complain about missing parts and bad packages.
  • The board moves a bit.

Three different angles can be set on the bench, which is perfect for ab workouts. It is also excellent for hyperextensions. It has a wide foot rest that doesn’t slip, adjustable foam leg rollers, and hip pads that are wide and cushioned enough but still supportive.

User – Read more customer reviews

2. Body-Solid Powerline 45-Degree Hyperextension Bench

Body-Solid Powerline 45-Degree Hyperextension Bench (PHYP200X)

Gym quality piece

Robust structure and comfortable. It is a good choice for you if you are taller than average or a pro trainer.

Dimensions: 36″H x 50″L x 26″W
Capacity: 300 lbs
Warranty: 10 years frame

Sturdy and stable machine. The customers like this Body-Solid roman chair machine because it is very comfortable to use and is a highly-adjustable back hyperextension machine. Even suitable for larger guys as it doesn’t wobble at all.


  • Hip pad height can be changed easily making it suitable for shorter and taller users.
  • The cushion for the hips is soft and comfy.
  • All the adjustments work well.
  • Lifetime warranty.
  • Suitable for home and commercial gyms.
  • Ergonomic design, comfortable for the torso.
  • High weight capacity
  • Do triceps dip with the safety handles.


  • Some people complain that assembling was not easy.
  • Higher cost but excellent value.

Read the full review

It feels and moves best for your lower back and glutes when you use this 45-degree machine. At various gyms, I’ve used most brands. There are no compromises, just good bang for your buck.

Douglas – Read more customer reviews

3. Sunny Health & Fitness 45-Degree Roman Chair

Sunny Health & Fitness SF-BH6629 45 Degree Hyperextension Roman Chair Grey

The cheapest 🤑

This Roman chair is a suitable choice for those who are average-built and are looking for a budget machine. Despite being not the most advanced, it serves the needs of someone who wants to do moderate workouts at home.

Dimensions: 38L x 24W x 32H
Capacity: 250 lbs
Warranty: 1 year frame

Hips are at a perfect angle in this Roman chair to maximize glute and hamstring activity. It helps stabilize the movement while protecting the spine and targeting the back muscles. You’ll tone your glutes and hamstrings (leg muscles) while building back/core strength.

It has a sleek, sturdy, compact steel frame construction that is ideal for home use and can accommodate up to 250 pounds. Floor stabilizers ensure a stable base even on uneven floors. Become more intense in your workout with no worries about rocking or tilting.

With handlebars, you can prevent calluses. Slip-resistant and padded for added comfort and safety. Foam rollers make intense workouts more comfortable, stable, and controlled.

Using the easy-fold design, you can easily store it.


  • To prevent wobbling, stabilizers are used.
  • It has a foldable design and has a compact size to save floor space.
  • Ankle support and hip padding that is comfortable and thick.
  • Designed to handle up to 250 pounds.
  • It can be adjusted to fit a variety of heights.


  • The price is reasonable.
  • Assembly requires a great deal of skill.
  • It isn’t suitable for people who are very heavy and big.

Even though I was skeptic about how sturdy it would be for the cost, it was quite sturdy in the end. The surface is also comfy.

Kevin – Read more customer reviews

4. Marcy Roman Chair

Marcy Adjustable Hyperextension Roman Chair / Exercise Hyper Bench JD-3.1

The best value/price ✔

This Roman chair is an affordable option that is both stable and comfortable to use and has been on the market for quite some time. It is suitable for those who prefer 90-degree back extensions and provides a good workout experience.

Dimensions: 43.5L x 27.5W x 37.5H
Capacity: 300 lbs
Warranty: 2-year frame

This is a cheap 90-degree roman chair with some minor problems. But this model is absolutely perfect for an average user to strengthen the lower back at home. However, it is not for pro users. Here is the detailed review of Marcy Exercise Hyper Bench JD-3.1.


  • The ankle pads are adjustable and covered with foam padding.
  • Leather cushioned hip pad.
  • Wide and long enough for everybody.
  • Heavy-gauge steel-tubing powder-coated frame construction.
  • Very easy to put together.
  • Hand grips for dips
  • Inexpensive
  • Extra-wide base at the front.


  • Some individuals find the Marcy Adjustable Hyperextension bench hard to get on, and a few think the double-stitched support pads are not soft enough.

I’m happy with my purchase after using it for about a month. The assembly took about an hour with the right tools. This equipment is solid and stable.

Tim – Read more customer reviews

5. Stamina Ab/Hyper Pro

Stamina Ab Hyperextension Bench Pro - Adjustable and Foldable Roman Chair with Smart Workout App for Home Workout - Up to 250 lbs Weight Capacity

Good Choice for Women 👩

As it’s a hyperextension and sit-up combo machine, Stamina is a useful purchase, particularity for women. It is a good choice for moderate use.

Dimensions: 36″H x 46″L x 25″W
Capacity: 250 lbs
Warranty: 5-year frame

It may be the best buy as it can be used as a sit-up bench and a hyperextension station. With the help of it, you will be able to train all parts of your core, glutes, and hamstring muscles. But, the max weight restriction is not so powerful. It is a considerable choice for women to train their core at home. Read our detailed info here.


  • Thickly stuffed hip pad, upholstery, and ankle rollers for comfort.
  • Adjustable high support for thighs.
  • Comfortable foam roller pads that hold your feet safe while you do back extension or Roman chair sit-ups.
  • Adjustable footrest, backrest, and thigh support to accommodate height and training intensity.
  • Rubber frame caps for stability. Rubber caps also protect the floor.


  • Some taller users complain that it is too short for them.
  • Few levels of adjustments.
  • Low capacity.

I bought this to use at home as an addition to my gym routine. The product exceeded my expectations. Simple to put together, easy to use, and easy and convenient to store if you are short on area.

Amazon customer – Read more customer reviews

6. Stamina Hyper Bench, Red

Stamina X Hyperextension Bench - Adjustable and Foldable Roman Chair with Smart Workout App for Home Workout - Up to 250 lbs Weight Capacity

Compact Design (Good option for small place)

For the price, it provides pretty good value. Good for people to have a small space at home.

Dimensions: 39.5″L X 22.75″W X 32″H
Capacity: 250 lbs
Warranty: 1-year frame

This is a rather new 45-degree hyperextension bench from Stamina which is versatile and fold-able for easy storage. It is a good choice for you if you lack space to use and store a back exercise machine since it has a small footprint. You can use the Stamina X Hyper Bench and store it even in a little room.


  • The hip pad is thickly padded for convenience.
  • Adjustable high support.
  • The leg holders are adjustable and non-slip for secure training.
  • Backrest with height settings for more efficient ab workouts.
  • Folding.


  • Few shorter customers complain about not being comfortable with them to use.

This machine is awesome! It is beyond my expectations. For me, it is a good fit since I am 5’8″ and weigh 156 pounds. In contrast to many other machines I’ve ordered in the past, this one sits solidly on the floor.

Carlene – Read more customer reviews

7. Finer Form Multi-Functional Weight Bench

FINER FORM Multi-Functional Adjustable Weight Bench for Total Body Workout – Hyper Back Extension, Roman Chair, Adjustable Ab Sit up Bench, Decline Bench, Flat Bench. Great Ab Workout Equipment

Multifunctional 💪

There are several reasons why this workout bench would make a great addition to your home. It is lightweight, easy to move around, and can be used for many different exercises.

Dimensions: 60 x 23 x 30 inches
Capacity: 400 lbs
Warranty: 1 year

This adjustable weight bench from Finer Form is made from durable, high-strength steel, so it’ll give you the strength and durability you need for training your core, arms, legs, and abdominals.

This adjustable bench can be used to strengthen abdominals and obliques. You can use dumbbells as a flat bench for flyes and chest presses. For lower back, hamstring, and core exercises, use this decline bench. You can also perform 45-degree angle hyperextensions with it as if it were a Roman chair.

The quality of this product isn’t comparable to that of a commercial gym, but it’s excellent for home use. There is a fair amount of metal, and the welds look pretty good.

This bench holds up well. With triangular base support and a 3″ thick cushion pad, this weight-lifting bench beats most home exercise benches available today.

This multifunctional exercise bench has a PDF workout chart showing dozens of effective exercises that can be performed on it.


  • The unit is designed to handle a variety of workouts and is versatile.
  • The heavy-duty steel construction is high quality and the finish is scratch-resistant.
  • A sturdy structure and extra supporting tubes can support up to 660 lbs.
  • Affordable price range despite being suitable for a wide variety of exercises.


  • The foot pads are narrow.
  • Limited range of motion for back extension. (better for beginners)

To do sit-ups and hyper back extensions, I needed a bench. This product was cheaper than one I had been planning to buy from another manufacturer. I’m glad I chose this one because it’s very solid and stable. In addition, it can be adjusted easily.

Mimi – Read more customer reviews

8. CAP Strength Roman Chair

CAP Strength Roman Chair, Gray

With Double Leg Holders

The Cap Strength Roman chair may not be the world’s best, but for regular use at home, it is a perfect fit for the majority. Additionally, it is a relatively affordable option compared to other Roman chairs on this list.

Dimensions: 56″D x 29″W x 43″H
Capacity: 300 lbs
Warranty: 30 days

This adjustable Roman chair is designed to hold your lower legs on both sides using dual adjustable foam rollers rather than a single set of ankle or shin pads. Using multiple foam rollers allows the chair to maintain a better hold on your legs. This way, during training, you won’t move and will be able to concentrate on your intense workout.

With its steel construction and ability to support a weight of up to 300 pounds, the Cap Barbell Strength Roman Chair is a sturdy choice. The machine’s high capacity makes it suitable for heavier individuals or for added weight in the workout. The powder-coated steel frame is gray with black high-density foam pads on top.

Thanks to the adjustable height can be tilted at several different angles using a lever on the top section. Each of the 7 height settings on the lower body section is held in place by a circular pin.

While it does require some assembly, it shouldn’t be too difficult, so this is a solid buy at this price.


  • Easily adjusts to your needs.
  • Weight capacity of 300 pounds.
  • This product is made from high-quality steel.
  • Uniquely supports ankles and shins with double rollers.


  • This is not a product for people over six feet tall.
  • Careful assembly is required.
  • Due to its size, it cannot be positioned in a small space or corner.
  • It cannot be folded for easy storage.

Comparison of Best Hyperextension Benches

Fitness EquipmentDimensionsCapacityWarranty
Fitness Reality Bench64” L x 28.8” W x 35” H650 lbsLimited lifetime
Body-Solid Powerline50″L x 26″W x 36″H300 lbs10 years frame
Sunny Health & Fitness Roman Chair38″L x 24″W x 32″H250 lbs1 year frame
Marcy Roman Chair43.5L x 27.5W x 37.5H300 lbs2-year frame
Stamina Ab/Hyper Pro46″L x 25″W x 36″H250 lbs5-year frame
Stamina Hyper Bench39.5″L X 22.75″W X 32″H250 lbs1-year frame
Finer Form Weight Bench60 x 23 x 30 inches400 lbs1 year
CAP Strength Roman Chair56″D x 29″W x 43″H300 lbs30 days

Buyer’s Guide for Back Extension Bench

Weight capacity

A higher weight capacity indicates that the machine is made from quality materials. If you are heavier than average, this factor is crucial.


Leave a few feet on either side of the Roman chair to comfortably use it. You might also want to consider a hyper folding bench to save space. Get an item with a longer board if you are taller than average.


The machine must be adjustable because that is the only way to fit it to your height. The hip pad of the Roman chair and the leg holders should be adjustable for the best workout experience.

There is a wide variety of models (90-degree and 45-degree benches) out there with fewer or more functions and at different costs. Be careful since a poor-quality model can be dangerous to use. Here are some tips on what you should look for when buying a Roman chair.

  • Always read the customer reviews on the products (assembly, adjustability, user experience).
  • If it wobbles seriously, forget it! You will not be able to focus on exercising, plus it is dangerous.
  • It must be made from sturdy, high-quality materials. If the product is heavy, that is a good sign of sturdiness.
  • It must be comfortable. The midsection and the footpads should be covered with a durable, thick foam or other materials.
  • It must be adjustable. It is important to perform the moves correctly; that is only possible if you can adjust the machine for height.
  • Check the size of the model you want to purchase to know if you have enough space.
  • Check the length of the warranty.
  • Remember that a cheap product will cost more in the long term.

The hyperextension benches compared and reviewed above are the top-rated models on Amazon, so you must be sure you will buy a high-quality product.

What are the back hyperextension bench benefits?

One of the best pieces of fitness equipment I have ever invested in was my home Roman chair. I suffered from lower back pain since I sat too much and neglected to strengthen the posterior. The pain was so bad that sometimes I postponed my workouts, affecting my lifestyle.

Then, I decided to go after what the solution is, and after reading research and asking experts, I decided to buy one. After using it for a month (3 times a week, 3-4 sets of Roman chair hyperextension exercises with 10-20 reps), the pain in my posterior left off. On top of that because of the stronger lower back muscles, I became better at performing weight-lifting exercises such as deadlifts and squats.

It is a fact that having a strong posterior is crucial for proper posture. Therefore investing in equipment for lower back training at home is a good decision.

  • It lets you strengthen and tone your entire core (obliques, lower back, rectus abdominis), leading to a healthy midsection to avoid injury. Stronger core conditioning leads to better athletic performance.
  • You can eliminate lower back pain by doing hypers because of improved strength. (If you have chronic issues, consult your doctor before!)
  • It helps to strengthen and tone your hips and waist.
  • The hyperextension exercise is the most recommended way to strengthen the muscles around the spine. That leads to better posture and body balance.
  • Besides the back and core muscles, it works the glutes, hamstring, and other leg muscle groups, even your shoulders.
  • Some products come with a dip station, so you can also work your triceps and chest. Hence, they are useful for at-home upper-body workout programs.
  • You can perform roman chair ab exercises such as sit-ups or leg raises for lower abs. You can even increase or decrease the resistance since they are adjustable.
  • Not a big piece of equipment. There are even foldable Roman chairs. Hence, it can even be used in apartments.
  • Thanks to its versatility, anyone in your family can use it.

What muscles does the Roman chair exercise work?

While roman chairs mainly strengthen your lower back muscle, they engage several other muscles. For example, your glutes, hamstrings, and the muscles around your spine. The following picture is an excellent presentation to understand its advantages.

muscles worked

Overall, it is one of the most useful fitness equipment for having core exercises at home.

Learn more: Roman chair benefits

Do you need a hyperextension bench? Is it for you?

It is for you if you:

  • Sit a lot every day. A sedentary lifestyle is bad for posture and weakens back muscles.
  • Lift heavy weights because of your job or working out.
  • Want to shape your abdominal muscles, waist, butt, and hamstrings.
  • Want to strengthen your core (abs, spine) to keep your posture and balance healthy?
  • Would like to improve your effectiveness in any sports.
  • Want to get rid of lower back pain because of weak muscles?
  • To shape your glutes and hamstrings with effective back exercises.


Are the Roman chair hyperextensions for back pain safe?

If you do not have back problems yet, it is excellent prevention. If you already have, then it can help, but always consult with your doctor before. If you have a serious back problem, it may do more harm than good.

What kind of exercises can you do with the hyperextension bench?

You can perform several other Roman chair exercises for abs as well. For instance, sit-ups, leg raises, or oblique moves. And if you want to boost the movement, get a medicine ball or dumbbell for extra resistance. This way, you can set up complete training to strengthen your core, making it a handy piece of gym equipment.

Are Roman chairs the same as glute ham developer machines?

Both aim to develop the muscle strength necessary for power sports but target different muscle groups. GHDs can increase hamstring, glute hypertrophy, and muscular endurance, while Roman chairs boost spinal erectors and glutes.

Combining these exercises in a well-balanced routine allows you to tap into your key muscle groups for squats, deadlifts, and other weightlifting moves.

How to use it correctly?

Haven’t you used back exercise machines before? For back health, the hyperextension exercise is the most beneficial. Learn how to use Roman chair correctly here.

Can you show me a sample Roman chair workout routine?

Your aim should be to have complete core training meaning you strengthen your back/spine, upper/lower abs, and obliques. Depending on your fitness level, do this plan 2-3 times a week.

  • 3-4 × 10-15 back extensions
  • 3-4 × 10-15 Roman chair twists or / side bends on hyperextension bench for your obliques
  • 3-4 × 10-15 leg raises for your lower abs
  • 3-4 ×10-15 sit-ups

Related: Roman chair vs 45-degree hyperextension


As you see, there is a wide variety of chairs out there. What is the best? Fitness Reality is the one I prefer since it is the most versatile, making it a good choice for a home gym setup. But if you are searching for something cheaper, then Marcy is the best solution. If you have any questions, feel free to ask in the comment section.


Last update on 2023-06-05 / Affiliate links / Images from Amazon Product Advertising API