Do you want to strengthen your lower back, develop your glutes and work your abs?
The roman chair can do all of this and more. Choose the right one, and you’ll also have dip handles. This creates a complete workout with one piece of equipment.
In this guide, we will review the best roman chair for your needs and goals. Don’t make your choice until you’ve seen our list!
In a Hurry? Here is our top pick:
Here’s our pick for best overall. The Bodycraft F670 Hyper-Extension/Roman Chair is adjustable and fits any size user. It adjusts from 45 degrees to a flat position. It’s made using 12-gauge steel construction and holds users up to 300lbs.
It has an oversized seat pad and supportive ankle pads. There’s also a steel footplate that users stand on. The ankle pads hold your lower legs in place. This creates a more stable exercise stance.
The F670 is the only roman chair featuring a footplate. Finally, this roman chair has a lifetime warranty.
- Adjustable From A Flat Position To 45 Degrees
- Fits All Sizes
- Lifetime Warranty
- May Be Awkward For Tall Users To Use
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Here’s a bench for home exercisers that want to strengthen their back and abs. The Marcy Roman Chair has a user weight capacity of 300lbs. It’s made from a heavy-duty frame with a powder-coated finish. The padding is thick and supportive.
Also, the padded ankle supports are height adjustable. The Marcy Roman Chair has assist handles for safety. In addition, they allow correct exercise performance. This is the best roman chair for seniors. This is because the handles promote proper form and correct use of the unit.
- Constructed Using Heavy Duty 2” x 2” Tubing
- Holds Up To 300lbs User Weight
- Adjustable Knee Pads
- Some Users Feel The Assist Handles Are Poor Quality
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Here’s our pick for the roman chair with the best length adjustments. The CAP Barbell Strength Roman Chair can be adjusted to different lengths to fit any size user.
The ankle rollers are also multi-adjustable. The seat pad and ankle rollers are thick for comfort and support. It features steel construction and has a user capacity of 300lbs. The CAP Barbell Strength Roman Chair can be used for back, ab, and glute training.
- Steel Construction
- Holds Up To 300lbs
- Length & Ankle Rollers Adjust
- Some Users Complain Of Wobbliness During Use
The Body-Solid GRCH322 Roman Chair features a non-slip step-up for correct exercise positioning.
It’s made from heavy-duty steel construction and has a 300lb user weight capacity. The easy access and use make it our pick as the best choice for beginners. The GRCH322 ankle rollers are vertically and horizontally adjustable to fit any size user.
Also, the padding is extra thick for support and comfort. There’s no wobbling with the Body Solid’s extra-wide base. Finally, there are also transport wheels for easy moving.
- Made Using Steel Construction
- Horizontally & Vertically Adjustable
- Easy To Use
- May Not Fit Users Under 5’2”
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Here’s our pick for the best folding roman chair. It folds flat and has transport wheels for easy storage. It can be stored almost anywhere.
The Sunny Health & Fitness Roman Chair with Dip Station is one of the most versatile units in this guide. It’s a dual-purpose machine that targets your lower body and upper body. The Sunny Health & Fitness Roman Chair is adjustable to 3 incline levels.
There are individual foot plates for secure use and thick padded ankle rollers. It also adjusts to 10 height settings. Finally, it holds up to 330lbs user weight.
- Compact Design Folds For Storage
- Features Optional Dip Bars For A Complete Workout
- Maximum Users Capacity of 250lbs
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You can use this versatile roman chair to work your upper body and your abs. You can use the Stamina Hyper Bench with dumbbells for a more intense workout. There are extended handles that allow you to work your upper body.
It’s height-adjustable for any sized user. The padding is thick for good support, and there are no-slip footrests. Finally, the Stamina Hyper Bench folds down to a compact size that fits under your bed.
- Designed For A Versatile Workout
- Adjustable For Any Size User
- Folds For Easy Storage
- May Be Awkward For Shorter Users
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This roman chair has 10 height ankle pad adjustments. The oversized ankle rollers are well padded for comfort.
The XMark XM-7456 Roman Chair is made using 11-gauge steel construction. The max user load is 350lbs. Also, the backrest is thickly padded. Finally, there’s angled assist handles for chest and triceps work.
- 10-Position Ankle Roller Height Adjustment
- Holds Users Up To 350lbs
- Includes Dip Handles
- Some Users Feel The Seat Pad Could Be Better Designed
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The Goplus Adjustable Roman Chair is height adjustable to 5 different positions. It’s designed to fit any size user, especially taller individuals.
This roman chair is made from sturdy steel construction and holds 330lb user weight. This unit allows ab, chest, glute, and lower back work. The ankle pads hold your lower legs in place for all your exercises. The Goplus Roman Chair rests securely on the ground and will not move during use.
- 5-Position Height Adjustment
- Holds 330lbs User Weight
- Made From Heavy Duty Steel
- Not Ideal For Shorter Users
A Roman chair is a piece of exercise equipment that’s primarily used to work the lower back. You can use it to work the glutes, abs, and hamstrings. It’s also known as a hyperextension machine. Some roman chairs feature an optional dip station. This allows users to work their entire body using one simple machine.
There are two main types of roman chair machines:
45-degree Roman Chair – This is a good choice for beginners. It’s also helpful for anyone with back problems. It’s easy to use and does not require a lot of strength or balance.
90-degree Roman Chair – At this angle, you’re in a flat horizontal position. This allows for improved back flexion. It’s a good choice for experienced exercisers.
As noted some roman chairs may have optional dip station handles. These allow users to work the chest, deltoids, and triceps.
Here are the primary benefits of a roman chair:
The roman chair is designed to specifically target the lower back. This muscle the erector spinae. In bodybuilding, a well-developed low back is called a “Christmas Tree”. Functionally, a strong low back supports training and sport-specific performance. You use your own body weight on the roman chair. However, you can use dumbbells to add more resistance. Yet, it’s not required to get a good workout.
Regardless of whether or not you work out, you may experience back pain. The roman chair helps relieve pain by strengthening the lower back muscles.
Weak back muscles negatively affect your posture. The roman chair improves posture which also helps ease back pain. Be sure to use a complete range of motion when performing this exercise.
As noted, you can work your entire midsection with a roman chair. Improving core strength improves your posture, functional strength, and sports performance. If you’re a weightlifter, it also improves your ability to lift heavy weights. A tight core supports exercise form and helps keep your body stable under heavy loads.
The glutes can be hard to target with your regular exercises. With the roman chair, you can also work your glutes and hamstrings.
Since the roman chair is a bodyweight machine, injury risk is low. As with any exercise, you should always warm up thoroughly first. This is especially true if you plan to use dumbbells.
Finally, for home gym use, roman chairs are a compact piece of equipment. It will fit in almost any exercise space. Some roman chairs, such as the Sunny Health & Fitness Roman Chair, fold down for easy storage.
Here’s what you should look for when shopping for a roman chair.
Make sure you check the user weight capacity of any roman chair you’re considering. They can range from 250-350lbs. It should be built using steel construction. The pads and rollers should be well-padded and adjustable. Finally, the machine should be stable during use. There should be no wobbling or moving.
Safety is always the most important consideration. As mentioned above, it should support your weight. It should also fit your height. Finally, as noted, the machine should be stable during use. This should be especially true of foldable units.
The best roman chairs allow angle and height adjustment. Ankle pad height should be adjustable, and any size users should be able to fit on the machine. Some machines allow length adjustability. A good example of this is The CAP Barbell Strength Roman Chair.
Beyond extra thick padding, the primary features are dip handles. This adds the ability to do chest dips, triceps dips, and other exercises. The Stamina Hyper Bench is a good example of a roman chair with dip handles. This allowed the roman chair to the entire body.
Finally, the Body-Solid GRCH322 Roman Chair has transport wheels for easy storage.
Always check the warranty of any roman chair you are considering. The Bodycraft F670 Hyper-Extension/Roman Chair has a lifetime warranty.
Here’s how to use a roman chair for back extensions.
- Lie face down on the roman chair with your feet securely under the ankle supports.
- Be sure the backrest rest pad is in the upper thigh area to support upper body movement.
- Put your hands behind your head. Or, fold your arms across to your chest.
- Keep your back and spine straight as you perform the exercise
- Slowly lean forward towards your waist. Breathe out as you do this.
- Bring your torso back to the starting position.
Here’s an example of side bends for your abs.
Side bends are a useful exercise for targeting the obliques. This helps develop a V-shape midsection.
- Adjust the roman chair to your height. Set it at a straight angle as needed. Lay on your hips in the seating area. Lay down on one side.
- Lift your torso, focusing on your oblique muscles. Pause at the top, contract your muscles. Use a slow and controlled exercise performance.
- Complete your reps for one side. Switch to your other side and repeat
Here’s a list of all the exercises you can do with a roman chair. This list assumes your roman chair has a dip station. Included are the muscles worked by the exercise. Finally, these exercises may be easier on a 90-degree roman chair.
- Back Extension – Erector Spinae (low back), Glutes, and Hamstrings
- Weighted Back Extension – Erector Spinae (low back), Glutes, and Hamstrings
- Alternating Side Back Extension – Erector Spinae (low back), Glutes, and Hamstrings
- Weighted Alternating Side Back Extension – Erector Spinae (low back), Glutes, and Hamstrings
- Side Bend – Obliques
- Weighted Side Bend – Obliques
- Incline Push Up – Chest, Deltoids, Triceps
- Hanging Dips – Chest, Deltoids, Triceps
- Kneeling Preacher Curl – Biceps
Your roman chair has the versatility to be used every time you work out. Whether it’s back work, abs, arms, or chest, the roman chair fits in with your routine. That makes it a good addition to your home gym setup. If you have limited space you can use one of the foldable roman chairs. This type of roman chair can be easily stored when not in use.
As you can see, a roman chair can be a valuable addition to your home gym. If you want our best, you’ll want the Bodycraft F670 Hyper-Extension/Roman Chair. It is adjustable and fits any size user. It’s made using steel construction and features a steel footplate. Finally, it has a lifetime warranty.
If you want maximum height adjustability, the CAP Barbell Strength Roman Chair is the best choice. Its length adjustable and ankle pad adjustable. Finally, it holds up to 300lbs.
Finally, our best foldable is the Sunny Health & Fitness Roman Chair. It has a Dip Station
For users that want to work their entire body. It features 3 incline settings, plus dip bars for the chest and arms. It can be folded flat when not in use and easily stored.
We’ve looked at the best roman chairs on the market. The right choice for you is the one that fits your personal goals. Use our guide to help you make your choice!