11 Best Roman Chairs To Strengthen Your Back Muscles In 2024
Specialty: Fat loss, muscle hypertrophy, body recompositionExperience: 10 yearsRobert Savin is a fat loss expert and muscle hypertrophy specialist with ten years of experience. Through his own personal training venture Primal Breed Fit, Robert coaches people to become their best selves, starting with fitness and nutrition. Previously, he worked as a master trainer in one of the largest fitness training companies in Canada.
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Whether you like to maintain an active lifestyle every day or find yourself being a bit of a couch potato, the best Roman chair in your living room can keep you healthy and get a full-body workout. Roman chairs allow you to strengthen your back and core muscles while fortifying your lower leg and abdomen. In addition, these time-tested fitness equipment can present an interesting challenge to operate and help boost your stability, improve your posture, and increase your flexibility.
It’s an excellent way to get your muscles running and feel rejuvenated while giving you a break from the couch or chair. Check out our list of some best-selling Roman chairs recommended by fitness experts and understand how they work.
Top Picks
What is a Roman Chair?
A Roman chair is a waist-high gym device with a padded seat and cushioned leg rolls (pegs). It’s designed to focus mainly on back, leg and core muscles, and is ideal for hyperextension exercises like sit-ups, reverse sit-ups, leg curls, crunches, and other upper body strengthening exercises.
And given that there are multiple options online, we took the liberty to round up the 11 best roman chairs of 2021 for you!
Caution: If you are suffering from chronic back ailments or are a first-time user, take professional help during the initial stage, to avoid detrimental effects.
11 Best Roman Chairs Of 2024
1. Best Versatile:Marcy Adjustable Hyperextension Roman Chair
Compact, sleek, and easy-to-use, create a gym corner at home with this versatile hyperextension bench. Ideal for quick workouts on those abs or to ease back-related discomforts, this tried-and-tested apparatus has a sturdy and adjustable construction and features a heavy-duty tubing frame with a powder-coated finish. Ensuring a solid and ergonomic experience, the installed cushioned seat makes it ideal for innumerable exercises, whether you want to work on the abdominal area or stretch the back muscles. This core-strengthening Roman chair also has an integrated padded system with high-density foam in two adjustable leg holders and handles. Take a look at this review video to get more information about the padded Roman chair.
Pros
- Versatile device
- Integrated padding
- Compact and space-efficient
- Adjustable handles
- Ergonomic and sturdy construction
- Ideal for abdominal, hamstring, lower back muscles
- High-density foam padded system
Cons
- Small-size
- Seat may not be very comfortable
"I use this workout bench almost every day. It is stable and can work well for larger individuals. It is great for addressing back pain. Surprisingly, it gave me relief at the first use itself."
2. Best Durable Construction:Stamina Hyper Bench
Don’t let Stamina Hyper Bench’s compact design make you think that it cannot sustain heavy-duty exercises. With an adjustable footrest and backrest, you can easily switch through height settings, and the robust device has easy-to-reach hand grips too. The high-density foam pads on the leg rollers make lower leg exercises comfortable, and the foldable Roman chair is thickly-cushioned. With no fear of slipping or skidding while achieving those fab abs, this non-slip Roman chair will be a worthy addition in your room. Explore this review video for a detailed explanation of the core-strengthening Roman chair.
Pros
- Adjustable height settings
- Foldable design
- Non-slip footrests
- Durable construction
- High-density foam padding
- Recommended for abdominal, back and lower leg exercises
- Easy-to-clean upholstery
- Easy-to-fold and lightweight
Cons
- It may be uncomfortable for a petite body.
"Setting up this back bench is straightforward, and its durability impresses me. It adds value to my home gym, but it might need some adjustments for stability. Overall, a great purchase."
Quick tip3. Best Portable:Fitness Reality Hyper Back Extension Bench
Why go to the gym when this hyperextension bench can deliver high-intensity workout sessions at home? Then this height-adjustable Roman chair with 650lbs weight capacity could just be the one. Giving you the freedom to focus on arms, upper body, lower back muscles, and abdominal area with sit-ups, back extensions, and more, this heavy-duty Roman chair is one of the best options to build a stronger core and better posture. Besides, the handles are slip-resistant, and the adjustable bench has wheels and thick-to-medium density foam benches, too, for a comfortable experience. You may check out this review video for a better understanding of this abdominal workout Roman chair.
Pros
- 650lb weight capacity
- 1 flat and 3 decline bench adjustments
- Adjustable height
- Portable roman chair
- Slip-resistant handles
- Cushioned roller pads
Cons
- Bulky
"The material of this home exercise tool is impressive. However, my experience is marred slightly by the somewhat shaky seat and short design - my head hangs off. Despite this, it's a versatile device - I even see potential for bench pressing."
Marcy Adjustable Hyperextension Roman Chair Best Versatile | Stamina Hyper Bench Best Durable Construction | Fitness Reality Hyper Back Extension Bench Best Portable | |
|---|---|---|---|
| Frame Material | Iron | - | Alloy Steel |
| Dimensions | 27.5"D x 43.5"W x 37.5"H | - | - |
| Color | Dark grey | Red | Black |
| Material | Foam | Carbon Steel | Vinyl |
| Weight | 42 Pounds | 25 Pounds | 55.6 Pounds |
| Dimensions LxWxH | - | 24 x 16 x 5 inches | 32.5 x 28.8 x 64 inches |
| Rating | |||
| Reviews | 2,567 | 1,738 | 2,393 |
| Price | $113.56 | $109.39 | $128.41 |
4. Best Anti-Skid Footrest:CAP Barbell Strength Roman Chair
This steel-constructed, commercial-grade Roman chair may have a minimalistic charm but is a go-to for all back extensions, sit-ups, and core workouts at home. With 300-pound maximum weight capacity, the strong-built quality guarantees added stability, and it has an anti-skid footrest too. Also, this piece of equipment comes with installed padded leg rollers for lower leg workouts and two-foamed cushioned seats for hip and back extensions. For those looking for a cost-effective and tried-and-tested home gym Roman chair, this one by Cap Barbell Strength would be a great pick.
Pros
- Made of robust, heavy-duty steel
- Anti-skid footrest
- Ideal for back extensions, GHD sit-ups, glute-ham extensions, etc
- 300-pound maximum weight capacity
- Ideal for home use
Cons
- The seat padding may be uncomfortable.
- It may not be rust-resistant.
"This Roman chair has been a valuable addition to my workouts; it is compact and versatile for lower back and ab exercises. While I wish it had thicker padding for comfort, it's still a great buy! However, adjustments may be needed for shorter individuals."
Quick tip5. Best Easy-To-Fold:Sunny Health & Fitness Hyperextension Roman Chair
Why We Think It's Worth Buying
With over 3,463 Amazon acclaimed reviews, this product is sure to find a place in everyone’s shopping bag.
Turn any corner in your house into a personal gym with this sleek and ultra-compact Roman chair. A great option for those who are looking for a space-efficient machine to work on their lower back, hips, and glutes, this hyperextension bench is easy to fold and store too. Built to sustain weight capacity up to 250lb, this gym-quality Roman chair with a compact steel frame design offers adjustable position height settings and has high-density foam hip support pads for comfort.
Pros
- Compact and sleek foldable design
- Made of robust, heavy-duty steel
- Easy to fold and store
- 250lbs maximum weight capacity
- Adjustable height
- Beneficial for lower back, hips, and glute
Cons
- Small-size
"This gym bench is great for strengthening my back. It is easy and straightforward to assemble as it has the right tools. It is sturdy and can be used for various exercises."
6. Best Easy-To-Use:CAP Barbell Strength Hyperextension Bench
Did you know rehabilitation centers use hyperextension benches to alleviate lower back pain? So why endure the chronic pain when you can get rid of it at home. Ideal for lower back exercises, this compact and space-efficient equipment comes with 3 size adjustments, padded leg pegs, and a cushioned seat. Stable and sturdy with 250lbs weight capacity. Also, the rehabilitation roman chair is easy to use and has non-slip handles and an extra support footplate below the leg rollers for comfort.
Pros
- 250lbs weight capacity
- Eases lower back pain
- Space-efficient
- Compact, stable, and sturdy
- Easy-to-use
Cons
- It may not be anti-skid.
"This chair helped relieve my lower back pain, and the quality matches that of pricier gym equipment. However, I feel the leg hold foams could use adjustable sizes. It has a feel-good footprint, hitting spots stimulated by hyperextensions. A commendable recommendation for anyone!"
7. Best Gym-Quality Equipment:Body-Solid Back Hyper Extension
A bench your abs will love! A gym-trusted equipment ideal for home and professional use, this roman chair not only relieves lower back pain but increases flexibility, regulates blood circulation, and improves posture too. Made of commercial heavy-gauge steel construction, it is sturdy and durable, and as for the support pads, they are made of extra-thick Durafirm. Plus, for the ultimate conditioning, this high-grade steel frame Roman chair has an inverted back extension and an oblique flexor too. So, if you are on a mission to go from flab to abs this year, this hyperextension bench might make your dream come true.
Pros
- Gym-quality equipment
- Steel frame construction
- Relieves back pain
- Improves flexibility, posture, and blood circulation
- Extra-thick support pads
- Ideal for core and abs workout
- Easy to use and store
Cons
- Small-size
"The product is sturdy and very well-constructed. Its components are clearly labeled and instructions are straightforward, which makes it easy to assemble. I love how it can handle different body types easily. It even has a flat foot rest."
8. Best Robust Construction:ComMax Roman Chair
ComMax Roman Chair was developed with a mission to relieve lower back pain, strengthen glutes, hamstrings, and help you achieve those enviable abs! How? It has 3 adjustable angles that are 30-40-50 degrees, 7-stage backing length (from 28 to 38 inches), and can take maximum load up to 300lbs. Also, the support pads are divided and it has easy-grip handlebars for comfort training too. Besides this, the multi-angle Roman chair has a two-step fold-up function making it easy to store anywhere in the house.
Pros
- Robust construction
- Has angle adjustment feature
- Relieves back pain
- Easy-grip handles
- Divided support pads
- Easy to use and store
Cons
- May not be highly stable
9. Best With Adjustable Midsection Pads:Body-Solid Powerline Hyperextension Bench
This 45-degree angled hyperextension bench is all you need to release the tension from your back, lower body, relieve fatigue, and train on those core muscles comfortably. The whole purpose of the angle with inverted back extension and oblique flexor is to offer many health and fitness benefits to the user. The machine also has adjustable telescoping thick midsection pads and oversized foam leg rollers for optimum comfort while training.
Pros
- Improves flexibility, posture, blood circulation
- Relieves fatigue and body tension
- Eases back pain
- Adjustable midsection pads
- 45-degree angle for optimum conditioning
- 10-year warranty
Cons
- Small leg rollers may cause discomfort.
10. Best Step-Up Design:Body-Solid Roman Chair
If you are going to sweat it out, do it the right way with a Body-Solid Roman Chair. But what makes it different from other pieces of equipment you ask? Its step-up design guarantees ideal positioning to train on your core muscles, abs, lower back, hamstrings, and more. With an extended base for extra stability, you can train without worrying about rocking or skidding. Also, this ergonomic roman chair is made of heavy-gauge sturdy steel construction with a non-slip surface that ensures extra safety and durability. Besides, it has thick Durafirm pads and oversized adjustable foam rollers, too, for comfortable training.
Pros
- Ergonomic design
- Releases tension from lower back
- Strengthen core muscles
- Added stability
- Robust and durable
- Non-slip surface
- Comfort-friendly equipment
Cons
- Expensive
11. Best Sturdy:Adumly Roman Chair
This premium-quality core-building roman chair by Adumly is a great option for those who are looking for a machine to develop abdominal muscles, fortify the hamstrings and the lower back. Its solid steel tube frame is designed to last long. Built with comfort-inducing padlock legs and a 45-degree inclined angle for optimum conditioning, this sturdy Roman chair is a go-to for all those who can’t make up time to hit the gym.
Pros
- High-quality sturdy design
- Comfortable padlock legs
- Guarantees optimum conditioning
- Compact and easy-to-use
- Space-efficient
- Recommended for abs, hamstrings and lower back
Cons
- Small-size
- Handles are small
How To Choose The Best Roman Chair?
Look out for the following features when choosing a roman chair.
- The height adjustment setting and the weight capacity should suit your criterion.
- Pick the one with a stable design that is anti-skid, anti-slip, and anti-wobble.
- Choose designs with slip-resistant or padded handles to ensure comfort and efficiency.
- It should have comfortable padding, and the ankle pads should be adjustable for comfortable training.
Who Should Use The Roman Chair?
Mostly suggested by rehabilitation centers and certified physiotherapists to those with lower back pain, today a roman chair has become a household device for those looking to strengthen their back, lower back, hamstrings, glute, and abdominal muscles. It is also used to ease body tension, fatigue, and improve posture.
What Are The Benefits Of A Roman Chair?
The benefits are endless! But firstly, your lower back will thank you a million times and so will your hamstrings and core muscles. A roman chair offers the bliss of flexing the lower back with chair workouts such as sit-ups, reverse sit-ups, back extensions, leg curls, etc. From easing the body tension and pain to developing those rock-hard abs, a roman chair can make all this possible in the comforts of your home.
How To Use A Roman Chair Or Hyperextension Bench To Exercise?
Since it is a versatile gym machine, there are endless ways to use a roman chair based on your fitness level. However, the key is to pay attention to the posture while working out on a roman chair. A wrong posture can aggravate your back pain rather than alleviating it, and the same applies to all other chair workouts. Hence, seeking advice from a certified physiotherapist or personal trainer is advised for first-time users.
What Are Some Of The Roman Chair Exercises That Can Reduce Lower Back Pain?
Here are five different types of Roman chair exercises, often recommended by physiotherapists, that you can explore:
- Side Bend or Weighted Side Bend with dumbbells that strengthens the obliques
- Incline Push-up that targets the lower chest area
- Hanging Dip to work on the chest and triceps
- Kneeling Preacher Curl with dumbbells to fortify biceps (shorthand)
- Back extension exercises
What Is The Difference Between Roman Chair Hyperextension And Glute Ham Developer (GHD)?
Well, they are different.
- A roman chair or hyperextension bench exerts pressure on the lower back, glutes, spinal erectors, and spinal flexors, thus strengthening them. It also fortifies glute and back muscles when the pressure is exerted on them to lift the torso.
- A Glute Ham Developer (GHD) on the hand, develops and strengthens the hamstrings and glutes only.
Frequently Asked Questions
1. Are Roman chairs worth it?
When used under the proper guidance of a certified fitness professional or physiotherapist, Roman chairs can help strengthen the core, back, leg muscles, hamstrings, and lower back to enhance posture.
2. Are Roman chairs good for your back?
Roman chairs are exclusively designed for the lower back. They allow the body weight to be distributed appropriately between the lower and upper back muscles, reducing lower back pain and fatigue to a certain degree (1).
3. Is a Roman chair good for the hamstring?
When Roman chairs are used to perform single-leg hold exercises, they help strengthen the hamstring muscles. They are sometimes effective for recovery from a hamstring injury as per a clinical study (2). However, exercises post-injury should be performed only after consulting a doctor.
4. Are Roman chairs good for the abs?
Performing particular exercises — crunches, twists, leg raises, side bends, etc. — on the Roman chair can help tone and strengthen the abs.
5. Does a Roman chair work on glutes?
For targeting and improving the glutes, physiotherapists and personal trainers often recommend the pad of the Roman chair to be lower than the hip level to perform exercises that work on the glutes.
Why Trust MomJunction?
Sakshi John, the author of this article, specializes in reviewing kitchenware and furniture products. She does in-depth research and reviews high-quality and tried-and-tested products before recommending them to her readers. This list of the best Roman chairs is compiled after considering the essential health-related aspects, additional features, and user reviews and feedback. These time-tested chairs can help you improve your flexibility while strengthening the core and back muscles. Sakshi also gives you a sneak peek of the benefits and appropriate ways to use Roman chairs.
The Bottom Line
A Roman chair is one of the most sought-after pieces of gym equipment for a full-body workout, and it will bring you an inch closer to your fitness goals. With multiple available options, selecting the best Roman chair can be tricky. Consider looking for durable and ergonomically designed cushion pads to accommodate your weight and ensure you are comfortable during the workout. Further, don’t forget to zero down on Roman chairs made from high-quality materials so that they last long. If you want to improve your core and posture, we recommend the Fitness Reality Hyper Back Extension Bench. You may also consider the Marcy Adjustable Hyperextension Roman Chair, which has a space-efficient and ergonomic design, and the Sunny Health & Fitness Hyperextension Roman Chair, which has high-density hip support foam pads.
Infographic: What Exercises Can You Perform On Roman Chairs?
Roman chairs are fitness equipment designed to develop the abs and lower back muscles, offering stability and support. Explore the infographic below to discover various exercises you can perform on a Roman chair, targeting different body areas and building a comprehensive workout routine.
Illustration: The Bridal Box Design Team
References
- Specificity Of A Back Muscle Roman Chair Exercise In Healthy And Back Pain Subjects:
https://pubmed.ncbi.nlm.nih.gov/20508534/ - Single-Leg Roman Chair Hold Is More Effective Than The Nordic Hamstring Curl In Improving Hamstring Strength-Endurance In Gaelic Footballers With Previous Hamstring Injury:
https://pubmed.ncbi.nlm.nih.gov/29489726/ - Kellie C. Huxel Bliven and Barton E. Anderson; (2013); Core Stability Training for Injury Prevention
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806175/
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