Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Tyler DiGiovanni, BSBM
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One of the most commonly injured and undertrained parts of the body is the lower back and core area. The Roman chair is one of the most effective types of equipment to train and strengthen this area.
A Roman chair is a device that allows you to position your body against resistance to work your core, glutes, lower back, and hamstrings. It is also known as a hyperextension bench. Consisting of two pads on a metal frame, these pieces of equipment are also known as hyperextension machines. It has been a commercial gym staple for decades, but home gym hyperextension benches have recently become available.
Adding a Roman chair to your home gym setup will add a new level of versatility to your posterior chain workouts. In this article, we review the 8 best Roman chairs on the current market. We'll also break down the benefits of investing in this machine and provide a buyer's guide to help you make a smart buying decision.
8 Best Roman Chairs
- Overall Best Roman Chair: Body Solid Roman Chair
- Runner Up Best Roman Chair: Titan Hyper / Roman Chair V2
- Best Budget Roman Chair: Sunny Health & Fitness SF-BH6629
- Most Premium Roman Chair: Body Solid GHYP345
- Foldable Roman Chair: Stamina X
- Best Hyperextension Bench: Marcy Bench
- Multifunctional Roman Chair: Vanswe Adjustable Ab Bench
- All-In-One Roman Chair Bench: Finer Form Bench
SFS Pick
Body Solid
SFS Runner Up
Titan Fitness
Best Budget Pick
Sunny Health
1. Overall Best Roman Chair: Body Solid Roman Chair
The Body Solid Roman Chair is a compactly designed device constructed from 2" x 2" heavy gauge framing. It features an extra wide base to ensure that it won't rock or wobble when you're using it.
Oversized 8" foam rollers keep your ankles comfortably and securely in place during the movement. The ankle foam rollers on the Body Solid Roman chair can be adjusted up and down with a simple push pin adjustment.
The ergonomic hip pads are split into two to allow your hips to get in the ideal position for hyperextension movements.
This bench provides padded handles to easily get in and out of the machine. The bench's weight is 40 pounds, and it has dimensions of 36"H x 46"L x 25"W, making it pretty compact as far as Roman chairs go.
Pros
- Heavy gauge steel frame
- Wide base for stability
- Split-design hip pads for enhanced ergonomics
Cons
- Cannot be adjusted horizontally
With the Body Solid Roman Chair, you can use your own body weight to target the glutes, hamstrings, and abs with no weights required...
2. Runner Up Best Roman Chair: Titan Hyper/ Roman Chair V2
The Titan Hyper/ Roman Chair V2 is a foldable 45° bench that is compact and functional. It can quickly be folded up for storage when you aren't using it. Both the ankle and the hip pads are adjustable so that you can get the ideal positioning for your height.
Soft, durable vinyl padding on the Titan Hyper/Roman Chair V2 provides plenty of cushioning through the ankles and hips.
The sturdy Y-frame design ensures that this device isn't going to rock around when you are using it. In addition, wide feet help to prevent any lateral movement.
The Titan Hyper/Roman Chair bench weighs just 44 lb and has a maximum user weight of 250 pounds, making it suitable for most users. It is made from heavy-duty 11-gauge steel and comes with a 12-month warranty.
Pros
- Foldable design
- Well cushioned through the ankles and hips
- Heavy-duty steel frame
Cons
- Can't do 90° hyperextensions
The Hyper/Roman Chair is a must-have for improving core strength, isolating abs, and building powerful back muscles...
3. Best Budget Roman Chair: Sunny Health & Fitness SF-BH6629
The Sunny Health & Fitness SF-BH6629 is an A-frame foldable bench with a minimal price point. Sunny has built a reputation for producing high-quality, low-priced home gym equipment, which is certainly the case here.
The sturdy steel frame on the Sunny Health & Fitness hyperextension Roman chair gives plenty of support and a solid base. The wide legs and adjustable floor stabilizers also promote rigidity so that there is a low possibility of wobbly movement during your set.
The high-density foam hip support pads provide a comfortable yet firm workout position.
The adjustable lock and pin adjustment system of the SF-BH6629 allows you to adjust the hip pad for your height. It also features padded non-slip handles so you can easily get in and out of position.
The SF-BH6629 is lightweight, weighing only 23 pounds, and has a respectable maximum user weight of 250 lb.
Pros
- Lightweight and foldable
- Well priced
- Solid steel frame
Cons
- Not adjustable horizontally
This 45⁰ Hyperextension Roman Chair places the hip at a perfect angle to maximize posterior chain muscle activation...
4. Best Premium Roman Chair: Body Solid GHYP345
The Body Solid GHYP345 is a 45° angle piece of workout equipment made from commercial grade 2" x 3" heavy gauge steel. That means the frame is solid and will accommodate larger users without issue.
With the included pin, the telescopic hip pad on the Body Solid Roman Chair may be quickly adjusted to fit any person's height.
Unfortunately, there is no angle adjustment, so you can't alter the workout's intensity unless you use weights.
There are no ankle pads on this device; instead, you get a sturdy metal plate to put your heels against, which is great if you have ankle issues.
The two high-quality extra thick 3" DuraFirm hip pads offer more padding than most Roman chairs and are quite comfortable.
The Body-Solid GHYP345 has quite a large footprint, so make sure you have enough room before buying.
Pros
- Commercial grade construction
- Telescopic hip pad
- Extra thick hip padding
Cons
- Large footprint
Strengthen your lower back safely and comfortably on the strongest 45° Hyper available. This combination Inverted Back Extension...
5. Best Foldable Roman Chair: Stamina X
The Stamina X Roman Chair is a folding 45° Roman chair that is ideal for compact gym spaces. Once your workout is finished, you can easily store it by pulling out the lock pin to fold it up and then store it in a cupboard or under a bed.
The footrest and backrest on the Stamina X are adjustable vertically so you can get the correct positioning. The foam ankle rollers can even be pivoted to allow you to get a more comfortable and precise position.
Padded hand grips also help you get on and off the device. The hip pad is wide and well padded and covered by easy-to-clean upholstery.
The Stamina X bench features non-slip rubber frame caps to ensure that the machine doesn't slide around when you are exercising.
Pros
- Foldable
- Pivoting ankle pads
- Non-slip rubber frame caps
Cons
- May become wobbly for heavy users
The Stamina X Hyper Bench offers a convenient, all-in-one solution for sculpting a muscular core. Target the abs, lower back...
6. Best Hyperextension Bench: Marcy Bench
The Marcy Bench Roman Chair is a sturdy, secure bench constructed from solid steel framing that features plush padding and vinyl sweat-resistant upholstery.
The frame has a powder coat finish for a sleek look and effective rust protection.
This bench features padded handles to make getting in and out of position easier. Adjustable ankle rollers also allow you to customize your vertical position.
Unfortunately, you cannot adjust the distance between the ankle rollers and the hip pad.
This simple but effective design allows you to get a great lower-back-focused workout. The Marcy bench weighs 43 pounds and has a maximum user weight of 300 pounds.
Pros
- Padded handles
- Solid frame
- Sweat-resistant vinyl upholstery
Cons
- No horizontal adjustment
The Marcy Roman/Hyper Extension Bench allows you to get off the floor to stretch and strengthen your core abdominal and back muscles for improved...
7. Best Multifunctional Roman Chair: Vanswe Adjustable Ab Bench
The Vanswe Adjustable Ab Bench combines an adjustable abdominal bench with a Roman chair, providing a lot of versatility to work your core and posterior chain.
It is constructed from 2" x 2" steel framing, providing commercial-level strength. The weight capacity on this bench is an amazing 650 lb.
The hip pad and ab bench feature 2.6" foam padding for maximum user comfort. You also get foot supports with diamond plating for enhanced traction.
The ankle and hip pads are vertically adjustable, making the Roman chair suitable for users between 5'6" and 6'4".
The ab bench has one flat and three adjustable decline positions. In addition, transportation wheels make it easy to move the bench when needed.
Pros
- Combines an ab bench with a Roman Chair
- Adjustable for users between 5'6" and 6'4"
- Solid steel framing
Cons
- Quite difficult to assemble
This adjustable ab bench has been designed for multiple workout possibilities by targeting most major muscle groups...
8. Best All-In-One Roman Chair Bench: FINER FORM Bench
The FINER FORM Bench is another multifunctional device that combines an adjustable ab bench with a Roman Chair. It is manufactured from durable, high-strength steel, providing a solid base to work from. The 660-pound max user weight testifies to how rugged this bench is!
The thickly padded ab bench is adjustable to a flat and three decline positions. It also features a rail under the bench where you can store your dumbbells.
The ankle and hip pads on the Roman chair are fully adjustable so that you can get your perfect personal positioning when doing hyperextension exercises.
The red and black vinyl finish of the Finer Form bench looks great. It's easy to assemble and has great reviews on Amazon.
Pros
- Very solid frame, with a high max user weight
- Adjustable to four ab bench positions
- Includes dumbbell storage
Cons
- Ab bench does not include an incline option
The FINER FORM bench is designed for full body workouts to shape your arm, abs, back, chest, glutes, hamstrings and core...
What is a Roman Chair?
No, it's not a padded seat made in Italy; a Roman chair, also known as a hyperextension bench, is a piece of gym equipment that allows the user to get in an elevated position facing the floor at an incline angle or parallel to the ground. When lying in this position, you can pivot from the hips to lower your torso toward the floor and perform hyperextension-type exercises.
It usually consists of a metal frame with padded foot rollers to secure your feet and a padded bench for your hips to rest on.
The Roman chair can be used to get a full-body workout. You can perform lower and upper body exercises, including sit-ups, leg curls, and reverse sit-ups to hit your abdominal muscles.
There are two variations of Roman chairs, differentiated by the angle at which your body is positioned. One of them positions you at a 45° angle to the floor while the other puts you at 90°. A 45° angle makes the exercise a little easier than the 90° version.
Benefits Of Roman Chairs:
Roman chairs allow you to work the muscles at the back of your body without having to use weights or any other equipment. Here are four specific benefits of using a Roman Chair.
1. Strengthen Posterior Chain
Exercising on a Roman chair has been shown to improve the strength and endurance of the muscles of the posterior chain. These are the muscles that run down the back of your body and include the hamstrings, glutes, latissimus dorsi, and erector spinae. This is an especially effective movement for working the erector spinae muscles, which run up and down the length of the spine.
In a 2002 study, 36 participants were divided into two groups. One group performed one set of 15-25 reps of the Roman chair hyperextension three times per week for eight weeks. The other group did not do any resistance exercises. At the end of the study, the exercise group had an average 42% increase in their static back extension endurance.¹
2. Improves Posture
By strengthening the lower back muscles, along with the glutes and lats, Roman chair exercises will help to improve posture. The stronger a person's core is, the more upright their standing position will be. This will help to counter the bent-over, stooping posture that is so common today as a result of the long hours so many spend each day hunched over a computer screen.²
3. Reduces Back Pain
If you are suffering from lower back pain, a Roman chair can definitely help. The erector spinae muscles act somewhat like guidewires on a bridge to support the spinal column. By strengthening these muscles, you can release tension in the vertebral column.
People all over the world have discovered that doing a few sets of Roman chair hyperextensions every week can do wonders to reduce lower back compression and bring relief to ongoing pain in the back.³
4. Enhances Athletic performance
In addition to strengthening the lower back muscles, Roman chair exercises do a great job of increasing the strength and endurance of the glute and hamstring muscles.
The glutes are the largest muscles in the body and yet are chronically undeveloped in many athletes. By adding a few sets of Roman chair exercises into their routine, an athlete can increase the endurance, strength, and flexibility of these key muscles.
What to look for when buying Roman Chairs:
The effectiveness of the movement, not to mention your safety and comfort level, will depend on the quality of the equipment you have bought. Here are four things to consider when shopping for a Roman chair to make sure that you make the best buying decision.
1. Build Quality
When you are using a Roman chair, your body is partially inverted during half of the exercise, leaving you in a vulnerable position. A Roman chair needs to be solid and secure to keep you safe when you are upside-down. The best Roman chairs will be made of strong steel ranging between 14 and 11 gauge (with the lower number being stronger).
You also want to check that the foot rollers and hip pads feature good quality, thick padding to keep your ankles and groin area comfortable. The design of the hip pad should be ergonomically designed to allow for a natural hip position. The ideal configuration will have a gap in the pad so that your hips can lie flat comfortably.
Your Roman chair needs to have a secure, stable base. The last thing you want is for the frame to wobble or move laterally when you are using it.
2. Adjustability
It is critical that the Roman chair that you buy is fully adjustable so that you can get customized positioning. Both the ankle roller and the hip pad should be vertically adjustable. The best possible adjustable hyperextension Roman chair will allow you to move the horizontal distance between the two pads so you can calibrate for your leg length.
3. Price
The price of Roman chairs ranges from under $100 at the budget end of the market and over $300 at the high end. Generally speaking, the higher the price, the more stable and secure the frame is and the better quality of the padding you get.
4. Reviews
It is always a good idea to check online reviews of exercise equipment from verified purchasers. When it comes to the Roman chair, check to see how comfortable people find the positioning of the body, especially on the hip pad.
If you experience discomfort through the groin when on a Roman chair, you will inevitably avoid using it. Also, you should be aware of the ease of adjustability and how secure the frame is when doing high reps.
Probably the most important thing to do when looking at reviews is to pay attention to the customer service purchasers have received, especially when things have not gone right for them.
Roman Chair FAQs
Are Roman chairs worth it?
A Roman chair is worth it if you want to strengthen the muscles of your posterior chain. People with lower back pain will benefit from investing in and using a Roman chair.
When setting up your home gym, you will need to consider whether you have the room to add a Roman chair, as it does take up a decent amount of space.
Which back extension machine is best?
The best back extension machine is the Body Solid Roman Chair, which combines a solidly built frame, a secure base, functional adjustability, and a competitive price point.
What is a Roman chair called?
The Roman chair goes by several names. It is most commonly called a hyperextension machine, a back extension bench, or is also known as a back extension machine. Most gym users would probably give you a blank stare if you referred to it as a Roman chair.
Is a Roman chair a GHD?
It is easy to confuse a Roman chair with a GHD machine. GHD stands for Glute Hamstring Developer. While they look very similar, there are some differences. There are two main parts to a Roman chair; the lower leg supports and the hip pad. In contrast, a GHD machine has three key parts; ankle roller pads, knee pads, and a foot plate that is adjustable.
On a Roman chair, you pivot from the hips so that you are mainly working the lower back muscles. However, with the GHD machine, you are pivoting from the knees so that the emphasis goes onto the glutes and hamstrings.
Summary
The Roman chair is a simple frame-based device that allows you to target your back and core muscles without the addition of weights or other equipment. There are many Roman chairs that are designed for home gym use, being both compact and affordable.
Our pick for the best Roman chair on the current market is the Body Solid Roman Chair, which is made from 2" x 2" solid steel, an extra wide base for support and oversized 8" foam rollers, and durable hip pad cushioning.
It's the most comfortable and functional Roman chair money can buy right now and would make an excellent addition to anyone's weight-lifting routine.
With the Body Solid Roman Chair, you can use your own body weight to target the glutes, hamstrings, and abs with no weights required...
Want a look at more core strengthening equipment? Check out our roundup of the Best Sit-Up Benches on the market.
References:
- Verna JL, Mayer JM, Mooney V, Pierra EA, Robertson VL, Graves JE. Back extension endurance and strength: the effect of variable-angle roman chair exercise training. Spine (Phila Pa 1976). 2002 Aug 15;27(16):1772-7. doi: 10.1097/00007632-200208150-00016. PMID: 12195070.
- Larivière C, Da Silva RA, Arsenault AB, Nadeau S, Plamondon A, Vadeboncoeur R. Specificity of a back muscle roman chair exercise in healthy and back pain subjects. Med Sci Sports Exerc. 2011 Jan;43(1):157-64. doi: 10.1249/MSS.0b013e3181e96388. PMID: 20508534.
- Mayer JM, Udermann BE, Graves JE, Ploutz-Snyder LL. Effect of Roman chair exercise training on the development of lumbar extension strength. J Strength Cond Res. 2003 May;17(2):356-61. doi: 10.1519/1533-4287(2003)017<0356:eorcet>2.0.co;2. PMID: 12741878.
Steve Theunissen
Author