Roman Chair Hyperextension
Position yourself face down on the Roman chair with your hips resting on the pad and your feet secured under the foot holders. Cross your arms over your chest or place your hands behind your head. Lower your upper body by bending at the hips until your torso is roughly perpendicular to the floor. Raise your torso back up by contracting your lower back and glutes until your body forms a straight line. Avoid hyperextending past neutral and keep the movement controlled throughout.
BACK · PULL
How it is executed
- Position yourself face down on the Roman chair with your hips resting on the pad and your feet secured under the foot holders.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body by bending at the hips until your torso is roughly perpendicular to the floor.
- Raise your torso back up by contracting your lower back and glutes until your body forms a straight line.
- Avoid hyperextending past neutral and keep the movement controlled throughout.
- Muscles worked
- Back
- Primary muscle
- Lower back
- Equipment
- Roman chair
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Routines that program it
Glossary and calculators
Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
