best roman chair

Best Roman Chair

Welcome back to another one of our home gym reviews. Today, we are going to talk about one piece of equipment that most of us have seen. 

Many have used it, but few know what it is and what you can actually do with it. And if you have not guessed it, we are talking about the Roman chair. 

Mostly, Roman chairs are machines that have 2 pads. One of them is broader and higher, which is used for hip support. The other one is smaller, lower, and used to hook your legs for leverage.

The primary usage of a roman chair is to strengthen the lower back. However, you can also target the glutes, hamstrings, and abdominal muscles in the process. 

In this article, we are bringing you the top 5 Roman chairs on the market that you can implement into your home gym for some back and abs workouts.

Benefits of Using Roman Chairs

roman chair exercise

Improves Posture

A Roman chair is a hyperextension bench. This means you can actually strengthen your lower back muscles with it. 

A strong back translates to better posture. You will be able to stand more upright and relieve any further pressure put on the back.

Alleviate Back Pains

Apart from bad posture, a weak core is also responsible for back pain. 

Fortunately, you can train both your back and abs with the Roman chair. As a result, you will have better mobility in your back and firmer abs, thus relieving the stress on your spine.

Possible Exercises with A Roman Chair

We have put together a total of 9 exercises that you can do on a Roman chair. You will find their name and targeted muscle groups in the following list. 

  1. SIDE BEND obliques
  2. WEIGHTED SIDE BEND obliques
  3. INCLINE PUSH UP lower chest exercise
  4. HANGING DIP chest and triceps exercise
  5. KNEELING PREACHER CURL biceps exercises
  6. BACK EXTENSION glutes, hamstrings, and erector spinae
  7. WEIGHTED BACK EXTENSION glutes, hamstrings, and erector spinae
  8. ALTERNATING SIDE BACK EXTENSION glutes, hamstrings, and erector spinae
  9. WEIGHTED ALTERNATING SIDE BACK EXTENSION glutes, hamstrings, and erector spinae

Precautions 

Of course, the Roman chair would not be called controversial for anything. This equipment can provide excellent strength training only if you follow the safety precautions. 

  • You must follow the proper form of the exercise. The lower back is a sensitive area, yet it carries the weight of the whole torso. You would not want to injure it (or any other parts of your body).
  • You must not move too fast OR hyperextend your back. Though this is not extremely dangerous, it will wear your spine out, making them more prone to injuries. Nobody wants to get weaker from working out, right? Keep in mind that you should only go up until your body forms a straight line. Any movement beyond that is considered hyperextension.
  • You should adjust the chair according to your height and the length of your torso. This not only protects you from injuries but also improves the efficiency of the exercises.

Now, without further ado, let’s get to the top 5.

 

Best Roman Chairs

1. Powerline Roman Chair/Back Hyperextension

Body-Solid Powerline Roman Chair - FREE Shipping

The Powerline by Body-Solid allows you to train your backs, abs, glutes, and hamstrings safely and comfortably. 

This is thanks to their 2-pad hip support and sturdy structure with 2 x 2 inches steel tubing.

Price

Pros

  • Fairly inexpensive.
  • A great alternative to paying for a gym membership
  • Easy to put together, straightforward assembly
  • Sufficient double-stitched paddings.
  • Sturdy structure with 2 x 2 inches steel tubing for safety
  • Adjustable height footrest
  • 350 lbs. max weight
  • A gap in the hip pad for comfort
  • The 2-pad hip support
  • Great stability
  • Nice overall finish
  • Very compact and lightweight

Cons

  • The instructions are a bit complicated
  • A set of socket wrenches is required for assembly
  • May not reach commercial gym’s quality
  • Not recommendable for those with existing back problems
  • Some athletes complain that the handlebar should be a bit longer
  • The ankle pads move a little when you exercise
  • Ankle support is too narrow
  • Will not fit tall users
  • Only 1-year warranty for the pads

Special Features

  • 2 x 2 inches heavy-gauge steel construction
  • Extra-wide base eliminates rocking
  • Electrostatically applied powder coat finish

Who is it best for?

The Powerline Roman chair does not fit tall users. If you are not too tall and looking for a relatively inexpensive Roman chair that requires a small space, this should be a good fit.

 

2. Marcy Adjustable Hyperextension Roman Chair

Amazon.com : Marcy Adjustable Hyperextension Roman Chair ...

The Marcy JD-3 Roman chair is an easy-to-assemble, compact, and safe platform for you to work your six-pack abs, back, and glutes. 

The secret to its comfortability lies in its high-density foam on the handle and leg holders.

Also, the machine is said to “stand the test of time” thanks to its deluxe upholstery and heavy-tubing steel frame with a powder-coated finish.

Price

  • $139.99 on Amazon
  • $115.99 on the homepage

Pros

  • Easy to put together
  • Padded foam rollers are ergonomic and comfortable
  • Fits in a small corner when it’s not in use
  • Affordable price tag
  • Compact and functional design
  • Good build quality
  • Great value for money
  • Very light equipment
  • Very stable despite the lightweight
  • The handlebars are very useful

Cons

  • Only comes in gray
  • Compact size might be an issue for bulkier users, for example, people over six feet tall
  • Lack of adjustability limits versatility
  • The narrow frame might mean it is less stable
  • Average design and materials
  • Hard to set up for sit-ups

Special Features

  • Adjustable Height Ankle Pads
  • Assist Handles
  • Tube Frame
  • Comfortable Pad

Who is it best for?

As mentioned, the best users for the Marcy JD-3 are those under six feet tall. You can find an even better deal for this one than the Powerline, so it is undoubtedly affordable.

If you do not have a lot of space, the Marcy JD-3 should also serve you well.

 

3. Body-Solid GHYP345 Back Hyperextension

Body-Solid Back Hyperextension

The Body-Solid GHYP245 is the first one on this list that can adjust to different heights. However, the angle is fixed at 45 degrees. This could be a good or a bad thing, and that is up to you to decide.

Price

Pros

  • Extremely well built
  • High-quality materials
  • Adapts easily to different heights
  • Easy storage

Cons

  • You can’t adjust the angle/intensity
  • Cumbersome equipment (too heavy)

Special Features

  • Commercial 2 x 3 inches heavy-gauge steel construction
  • Extra-thick 3 inches DuraFirm support pads
  • Ideal for home and commercial use

Who is it best for?

The Body-Solid GHYP245 is explicitly said to do the following:

  • Relieves back pain
  • Increases flexibility
  • Improves circulation
  • Strengthens back and abdominal muscles

So, if any of those match your needs, feel free to bring the machine home.

 

4. CAP Strength Roman Chair

CAP Strength Deluxe Roman Chair/Hyperextension Bench - Walmart.com ...

The CAP Roman chair is equipped with padded handles and adjustable leg holders. These allow you to perform strenuous exercises without a spotter or trainer.

The main attraction, however, lies in its price.

Price

  • $149.99 on Amazon
  • $79.99 on Walmart

Pros

  • Affordable
  • Made of high-quality steel, Very durable
  • Has a unique ankle/shin support system
  • 300 lbs. weight capacity
  • 2 sets of ankle rollers.
  • A gap in the hip pad for the pelvic area
  • Powder coating for scratch resistance
  • Wide choice of exercises that can be done with it
  • Very adjustable
  • Very stable, safe, and secure

Cons

  • Isn’t designed for people over six feet tall
  • Is too large to fit in a corner
  • Doesn’t fold for secure storage
  • The ankle pads are adjustable, but you cannot move them closer together
  • Acceptable wobbling
  • Requires careful assembly as Some parts may be misaligned after assembly
  • The feet have no rubber caps

Special Features

  • Heavy-duty steel frame for long-lasting performance
  • Comfortable, high-density foam pads and rollers for supportive workout surface
  • Ideal for home use
  • The compact size makes this roman chair suitable for rooms both large and small
  • Maximum weight capacity of 300 pounds
  • Weighs 39 pounds

Who is it best for?

The CAP Roman chair is another great deal for people on a budget. Still, there is a catch. That is, you have to be under six feet tall, much like many other chairs on this list.

 

5. XMark 11-Gauge Roman Chair XM-7456

XMark Commercial 11-Gauge Roman Chair XM-7456 - Fitness & Sports ...

The XM-7456 is known for its DuraCraft padding and vinyl ankle roller pad that relieve pressure on sensitive points of your hip and upper thighs.

Price

Pros

  • Premium built quality
  • Will fit most users
  • High-grade steel construction
  • Powder coating for scratch resistance
  • Frame designed for stability and to prevent wobbling
  • ​Heavily padded for comfort
  • ​Adjustable foot rollers to make it versatile
  • Also features dip bars
  • Easy to assemble as everything is correctly marked
  • The horseshoe-shaped base ensures that the equipment is stable and eliminates any chance of wobble.
  • Allows alteration of resistance as 10 roller pad height adjustments are offered
  • It offers excellent value for money.
  • Lifetime warranty on frame, mechanical parts, and pads

Cons

  • The ankle support might be a bit narrow
  • Takes some time to assemble
  • The finish seems average and may require some touch-up
  • Taller people may face difficulties while using this equipment
  • Pads and feet hooks are non-adjustable, which may cause discomfort for some people
  • Paint, finish, and vinyl are not covered under any warranty

Special Features

  • Ten roller pad height adjustments
  • Hailed as one of the best lower back exercises
  • Oversized 8 x 4 inches vinyl-covered rollers
  • 11-gauge steel 2 X 3 inches mainframe construction with scratch-resistant powder coat finish
  • Features triceps dip handles
  • Broad, horseshoe-shaped base
  • 10 roller pad height adjustments
  • 3 inches thick DuraCraft midsection pads covered with tear and sweat resistant DuraGuard vinyl
  • Angled rubber grip handlebars with molded finger grips

Who is it best for?

The pad and feet hooks are not adjustable. Therefore, XM-7456 works best for people who find those comfortable.

 

The Takeaway… 

ab workout with roman chair

So, there you have it, our picks of the top 5 Roman benches on the market.

Overall, the CAP Strength is the most affordable chair. Yet, if you want more comfort padding, the Body-Solid or XMark might be better for you.

If you enjoy this article, make sure to check out our other review. We have tons of analysis available on home gym equipment and fitness exercises. 

As someone who loves working out at home, you wouldn’t want to miss them.

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