Dumbbell Back Extension
Back·Dumbbells·Intermediate·Compound
Roman Chair Back Extension
The Roman Chair Back Extension strengthens the lower back, glutes, and hamstrings by extending the hips against your own bodyweight on a 45-degree back extension bench. It is a beginner-friendly way to build posterior chain endurance and a foundation for the weighted version.
Category
Bodyweight
Difficulty
Beginner
Movement
Compound
Bodyweight
Yes
How to
How to do the Roman Chair Back Extension
- 01
Adjust the pad so it sits just below your hip bones, leaving your hips free to bend.
- 02
Lock your heels under the ankle rollers with your feet flat on the footplate.
- 03
Cross your arms over your chest or place your hands lightly behind your head.
- 04
Keeping your spine neutral, hinge at the hips to lower your torso toward the floor.
- 05
Extend your hips to raise your torso until your body forms a straight line from head to heels.
- 06
Squeeze your glutes at the top, then lower back down with control.
Performance tips
Cues that matter
- Move through the hips rather than rounding and arching the lower back
- Stop at a straight line — avoid hyperextending at the top
- Control the lowering phase instead of dropping into the bottom
- Hold a dumbbell or plate to your chest once bodyweight reps become easy
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Roman Chair Back Extension work?
The Roman Chair Back Extension primarily targets the Erectors. Supporting muscles include Lower Back, Back, Glutes, Gluteus Maximus, Hamstrings.
Is the Roman Chair Back Extension a compound or isolation exercise?
The Roman Chair Back Extension is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Roman Chair Back Extension?
You need the following equipment: Roman Chair.
What difficulty level is the Roman Chair Back Extension?
The Roman Chair Back Extension is rated as beginner difficulty. It is suitable for those new to resistance training.
Related
Similar exercises
Machine Back Extension
Erectors·Back Machine·Advanced·Compound
Barbell Good Morning
Hamstrings·Barbell·Intermediate·Compound
Barbell Romanian Deadlift
Hamstrings·Barbell·Advanced·Compound
Dumbbell Romanian Deadlift
Hamstrings·Dumbbells·Intermediate·Compound
Cable Pull Through
Glutes·Cable Machine·Intermediate·Compound
