For fitness enthusiasts who frequent the gym, the Roman chair is no stranger. The Roman chair is a must-have in our daily training routine，as it has a good auxiliary exercise effect on our waist and back strength while being relatively easy to use compared to larger equipment.While many people associate the Roman chair with the classic exercise of the Back Extension, it's not limited to just that! Join us today to learn about several common exercises you can do with the Roman chair and take your training to the next level.
1. Hyperextension With Dumbbell Row
This movement is a variation of rowing to a certain extent, utilizing a Roman chair to maintain stability in our lower back. This exercise strengthens the ability of the spine to maintain a stable and neutral position under load, helping to improve core stability for rowing, squats, and deadlifts, while reducing the risk of injury. It also provides excellent workout for our back muscles.
2. Reverse Hyper
This movement not only works out our lower back and waist, but also provides stimulation to our glutes and hamstrings. Remember to use the power of your glutes to lift your legs and keep your body straight while doing it. It's an exercise that will leave you feeling energized and invigorated!
3. Hanging Dip
Hanging dip is an exercise that targets the triceps, shoulders, and chest muscles. It is performed by grasping the handles of Roman Chair to lift your knees and then lowering the body down by bending the elbows until the arms are at a 90-degree angle, and then pushing back up to the starting position.
4. Back Extension
Although the Back Extension is a classic exercise on the Roman chair, I need to remind everyone here that I often see people in the gym doing the wrong Back Extension exercise without realizing it. Incorrect movements not only fail to achieve exercise effects, but may also cause certain damage to the body. When doing the Back Extension, many people bend and stretch their lumbar spine to train the erector spinae muscles, which is the root cause of lower back pain. We should avoid this mistake, as it can cause significant damage to our lower back!
