Roman Chair Back Extension
Hinge, machine, lower back and glutes
The Roman chair back extension folds the torso forward over the pad of a 45 degree bench and raises it until the body is straight. It trains the lower back and glutes, with the hamstrings helping. It suits anyone who wants a stronger back of the body and is easy to load by holding a plate.
Setting up
- Set the pad so it sits just below the hips, ankles locked under the foot pads.
- Cross the arms on the chest.
- Start with body weight.
How to do a roman chair back extension
- Fold forward over the pad with a long back.
- Lower until the torso points toward the floor or you feel the hamstrings stretch.
- Raise the torso until the body is straight from head to heels.
- Squeeze the glutes at the top without arching past straight.
Breathing. Breathe in as you fold forward and breathe out as you rise.
Muscles worked
- Mainly
- Lower back and glutes
- Also
- Hamstrings
Common mistakes
- Arching hard at the top. Past straight the work leaves the glutes, so stop with the body in one line.
- Jerking up fast. Speed skips the muscles, so rise and lower smoothly.
- Pad set too high. The hips need room to fold, so set the pad just below them.
Easier and harder
- Easier
- Superman, Bird Dog
- Harder
- Machine Back Extension
Guide
