Roman chairs, often perceived as intimidating by beginners, are actually invaluable and affordable tools for enhancing strength training routines. Perfect for those looking to expand their workouts, these chairs are essential for targeting key muscle groups such as the back, hamstrings, glutes, and core, whether you’re seeking a rigorous full-body workout or aiming to alleviate back pain and improve posture.
In our reviews, we will highlight a variety of top-tier Roman Chair options, each excelling in specific areas like affordability, higher weight capacity, or comfort. By the end of this article, you’ll have a clear path to selecting the roman chair that aligns perfectly with your health and fitness goals, just as you deserve.
The Best Roman Chairs Reviewed
- Best Overall – Sunny Health & Fitness Hyperextension Roman Chair With Dip Station
- Great For Core-Training – Marcy Adjustable Hyper Extension Bench
- 45 Degree Angled Roman Chair – Sunny Health & Fitness Roman Chair 45 Degree Hyperextension
- Best For Commercial Use – Fitness Reality X-Class Light Commercial Multi-Workout Abdominal/Hyper Back Extension Bench
- Best Lightweight Roman Chair – CAP Strength Roman Chair
- Best Multi-Functional – FINER FORM Multi-Functional Weight Bench
- Best Support Features – Stamina Ab/Hyper Bench Pro
- The Best Warranty – Body-Solid GHYP345 45° Back Hyperextension
Top Overall Pick
Sunny Health & Fitness Hyperextension Roman Chair With Dip Station
- Weight Capacity: 330 lbs
- Dimensions: 46.9” L X 24.4” W X 33.9” H
- Weight: 35.4 lbs
- Warranty: 1-year frame, 180-day parts
- Special Features: Dip station, 3 incline and 10 height settings, cushioned padding, foldable, transportation wheels, footplates, padded rollers
The Sunny Health & Fitness Hyperextension Roman Chair is a multi-functional piece of gym equipment that can be used for intense home workouts.
It features a dip bar that goes beyond the traditional roman chair function, allowing you to focus not only on the core, glutes, and back but also on your upper body and arms.
Furthermore, the equipment has 3 angle and 10 height adjustments to maximize the variety of your workouts.
It’s built with a heavy-duty steel frame that can support a weight capacity of 330 lbs and a height limit of 6’6. You can fold the equipment almost flat to save space and make storage easier.
It is also portable because it has transportation wheels that allow you to easily fold and move it once you are finished.
This roman chair is covered by a 1-year structural frame warranty and a 180-day parts and components warranty.
Featured Review: “Well-built with solid welds, strong metal, and great padding. No wobble or give when you tighten the adjustment pin. (Mine sits on gym flooring.) The angled foot braces are exactly what you want — they are so much better than any other method I’ve seen or used, keeping your feet from slipping and giving you a great angle and plenty of support.” – Mark Benedict, December 19, 2021
Features
- Integrated dip bars
- Adjustable incline and height
- Foldable and portable
But be aware of…
- Hip pads are a bit hard
- Lack of clear instructions
- Pads and footrests are a bit narrow
Great For Core-Training
Marcy Adjustable Hyper Extension Bench
- Weight Capacity: 300 lbs
- Dimensions: 43.5” L x 27.5” W x 37.5” H
- Weight: 42 lbs
- Warranty: Unclear
- Special Features: High-density foam, padded handles, foam leg holders, 3 ankle roller positions
The Marcy Hyper Extension Bench is useful for abdominal training because it can be adjusted into numerous positions, allowing you to try several variations of popular ab exercises.
This equipment features high-density foam, padded handles, adjustable foam leg holders, and polymer upholstery to ensure comfort during workouts.
Since it’s built with a heavy-duty tubing frame and powder coated, the equipment is guaranteed to last a long time. It weighs 42 pounds, but it can carry up to 308 pounds while remaining stable during every training session.
Although it is not foldable, you can easily store it once you’re finished because of its compact and space-efficient design.
Featured Review: “I am a licensed PTA so needless to say I have been attempting to alleviate the low back pain that has been bothering me off and on for about 2 years now. Overall I really recommend this if you have low back pain… The majority of therapists will prescribe extension exercises and this device is the king!” – Sharon Goldin, September 14, 2021
Features
- Integrated padding and assist handles
- Adjustable ankle roller
- Compact design
But be aware of…
- A bit complicated to assemble
- No footplates
- Can be difficult to use at first
45 Degree Angled Roman Chair
Sunny Health & Fitness Roman Chair 45 Degree Hyperextension
- Weight Capacity: 250 lbs
- Dimensions: 38” L X 24” W X 33” H
- Weight: 23 lbs
- Warranty: 1-year frame, 180-day parts
- Special Features: Padded cushion, lock and pin adjustment, foam rollers, non-slip handles, foldable, 5 height settings
The 45-degree Hyperextension Roman Chair maximizes glute and hamstring muscle activation by keeping the hip at a perfect angle during workouts.
Training at this angle can also help stabilize your movement during back workouts while protecting your spine with high-density foam.
The equipment’s compact steel frame design can carry up to 250 lbs and has lock & pin adjustments to ensure your safety. There are also floor stabilizers on the front support to keep the equipment balanced.
Featured Review: “It’s perfect for a home gym with space limitations. I am 5’9″ 165 lbs and it handles my weight easily. I typically even cradle a 25 lb weight while I do my back exercises and have no problems. You can definitely target the lower back efficiently.” – Andrea Rehling, March 25, 2021
Features
- Foldable and compact
- Padded with handles and rollers
- 5 height options
But be aware of…
- No footplates
- Lower weight limit than other products
- Not the best for taller users
Multi-functional and Heavy Duty
Fitness Reality X-Class Light Commercial Multi-Workout Abdominal/Hyper Back Extension Bench
- Weight Capacity: 650 lbs
- Dimensions: 64” L x 28.8” W x 32.5” H
- Weight: 55.6 lbs
- Warranty: Limited lifetime
- Special Features: dip bars, thick foam, 1 flat and 3 decline bench adjustments, 14 height adjustments
The Fitness Reality Roman Chair comes with an abdominal/hyper back extension bench, thick roller pads, and dip handlebars perfect for various workouts.
You can adjust the extension bench on 4 different levels, while the thigh support cushion has 14 height adjustments, giving you the convenience of choosing your desired position.
But, what makes this equipment distinct is its weight capacity, which is one of the greatest on the list. Having been built with a 2″ x 2″ steel frame construction, Fitness Reality Roman Chair can carry up to 650 lbs and supports users as tall as 6’4.
The front and rear support are 24″ L stabilizers, making the roman chair extremely stable and long-lasting. Despite such a heavy-duty framework, you can easily set up this equipment anywhere due to its transportation wheels and adjustable components.
Featured Review: “The unit is well built and very sturdy. Oh, and the padding is awesome!” – Stacy Wheat, July 17, 2017
Features
- Incredible weight capacity
- Bench and roman chair
- Very comfortable
But be aware of…
- Less compact than other options
- Not the best for taller users
- Heavier than other options
Lightweight Roman Chair
CAP Strength Roman Chair
- Weight Capacity: 300 lbs
- Dimensions: 56” L x 29” W x 43” H
- Weight: 39 lbs
- Warranty: 30-day limited
- Special Features: Foam padding,
The CAP Strength Roman Chair is built with alloy steel and only weighs 39 lbs but can carry up to 300 lbs without wobbling.
It’s an excellent piece of equipment for doing sit-ups, back training, and hip extensions despite not having any floor stabilizers support.
If you want to train in a fixed area, without the need to move your roman chair after finishing your workouts, this is the perfect equipment for you. However, this may feel like a downside for some who want to move their roman chair since this equipment must be bolted on the ground to assure maximum stability.
Still, this equipment must be assembled correctly to avoid stability issues and loose parts. We highly recommend this roman chair for those who plan to put it in their gym or garage, knowing that this equipment needs to stay in a fixed position.
Featured Review: “I have been using it for 2 months now and it holds me up with no issues, I’m 6 feet tall and weigh 220 pounds, plus I’m using a 45-pound plate to exercise lying facing the floor and facing the ceiling doing 3 sets each direction. I started with just bodyweight and work my way up with no stability issues and it was easy to assemble.” – Reginald Jefferson, October 14, 2020
Features
- Horizontal and vertical adjustments
- Handles for dips
- Foam rollers and footplate
But be aware of…
- Not ideal for taller users
- Some users report wobbling
- Sits lower to the ground
Multi-Functional Roman Chair
FINER FORM Multi-Functional Weight Bench
- Weight Capacity: 660 lb (static)/ 400 lb (dynamic)
- Dimensions: 58.7” L x 22.6” W x 34.7” H
- Weight: 36 lbs
- Warranty: Unclear
- Special Features: 3” cushion pad , can be used as sit-up bench, flat bench, decline bench, or roman chair
The Finer Form Multi-Functional Weight Bench is ideal for full-body workouts and features a triangle-based support and a 3-inch thick cushion pad.
You can quickly adjust it on a flat position for dumbbell and chess exercises or use it as a decline bench to focus on your lower back, hamstring, and core. Its frame is made with high-grade steel and a scratch-resistant coat that can carry up to 660 lbs and won’t shake or wobble even if you train vigorously.
This all-in-one equipment comes with a printable digital workout chart for your convenience, so you’ll have a guideline on what possible workouts you can do.
If you’re just starting out, we highly recommend this roman chair to help you reach your body goals; plus, their customer service is always on standby if you have a question about its assembly and maintenance.
Featured Review: “I am very pleased with the functionality and the sturdiness of this bench. I’d definitely recommend it to anyone who is looking for something multi-functional and won’t break the bank.” – Katie L., March 1, 2021
Features
- Bench and roman chair
- Has storage for weights
- High weight capacity
But be aware of…
- Footrests aren’t the best
- Not foldable
- Not ideal for taller users
Great Support Features
Stamina Ab/Hyper Bench Pro
- Weight Capacity: 250 lbs
- Dimensions: 56” L x 27” W x 35” H
- Weight: 40 lbs
- Warranty: 5-year frame, 90-day parts
- Special Features: Adjustable padded thigh supports, foam roller ankle supports, textured footrests, hand grips, foldable
The Hyper Bench Pro is a compact and heavy-duty piece of equipment that caters to all possible roman chair workouts.
It has thickly padded vinyl upholstery, adjustable padded thigh supports, pivoting foam roller ankle support, textured footrests, and hand grips to make the machine more user-friendly.
Unlike other heavy-duty frame roman chairs, you can also fold this piece of equipment to save space.
Buying this equipment comes with access to a smart coaching app called “müüv.” It offers audio coaching, follow-along assembly video, and personalized workouts to motivate you to start exercising.
It’s covered by a 5-year frame warranty and 90 days of parts replacement.
Featured Review: “I like that you can move around the two cushion pieces that go along your calves. I use it to 1) lay on the bench with my legs under them for crunches (and the bench can be adjusted to incline downward for more resistance), 2) stand forward for back hyper and 3) stand sideways for oblique workouts, and it folds up easily too.” – Ivette Rivera, March 18, 2016
Features
- Bench and roman chair
- Connects to coaching app
- Foldable
But be aware of…
- Needs more support
- Not as adjustable as other products
- Not ideal for taller users
Has Best Warranty
Body-Solid GHYP345 45° Back Hyperextension
- Weight Capacity: 300 lbs
- Dimensions: 53” L x 29” W x 36” H
- Weight: 68 lbs
- Warranty: Lifetime frame and parts
- Special Features: Extra-thicken support pads, adjustable height
The Body-Solid Hyperextension combines an inverted back extension and oblique flexor angled at 45 degrees for optimal positioning.
Its telescoping midsection pads are 3″ thick, double-stitched DuraFirm pads that cater to users of all sizes. You can quickly adjust the pads depending on your convenience and reach, so you won’t struggle in performing your exercises.
This equipment is covered by a lifetime warranty on the frame and parts. It includes the pulleys, bushings, bearings, hardware, plates, cables, upholstery, and grips.
Featured Review: “Extremely well made and easy to assemble. This is gym-quality equipment that will last for years with minimal maintenance. Even comes with touch-up paint in black and gray.” – Eddie Rodriguez, December 26, 2018
Features
- Large footplate
- Very durable
- Lifetime warranty
But be aware of…
- No padding for legs
- Footplate may not be secure for some users
- May need paint touch-ups
How We Found The Best Roman Chairs
To ensure that our readers get the most out of their Roman chairs, we only included products in this review that met the following criteria:
- High Weight Capacity – Each Roman chair supports at least 220 lbs, with most supporting 300 lbs or more.
- Comfortable To Use – All of the Roman chairs feature some form of padded cushioning to enhance comfort while training and promote a better user experience.
- Adjustable – All options have angle and height levels that can be easily adjusted, with a secure lock to protect the users from accidents during workouts. Many of the Roman chairs on our list support users as tall as 6 feet or more and as short as 5 feet.
- Non-Slip Handles – Each product has non-slip handles to allow users to grip the handlebars without re-adjusting their hands every minute easily.
- Highly Rated – All products are rated on Amazon as 4 stars or higher based on hundreds, if not thousands, of reviews.
In addition to the criteria mentioned above, we are highly cautious when reviewing Amazon products because we frequently encounter substandard products built of poor quality, and some arrive with incomplete parts.
We always use Review Meta to validate Amazon products before recommending them. It is a useful website that scans product reviews to ensure authenticity and spot spam reviews. You can learn more about ReviewMeta here, or read how we review our products here.
Benefits Of Roman Chairs
Roman chairs can be used towards improving strength and endurance while also providing back pain relief:
- A study published in Spine Journal concluded that dynamic, progressive resistance exercise training on a variable angle roman chair can develop back extension endurance. The study involved 36 healthy volunteers who were randomized into a variable-angle Roman chair exercise group or a control group that did not perform resistance exercise. The variable-angle Roman chair exercise group displayed a 42% increase in static back extension endurance during 4-week and 8-week tests relative to the pretraining measure.
- An investigative study in the Journal of Strength and Conditioning Research found that using a single-leg Roman chair effectively improved hamstring strength-endurance in Gaelic footballers with a hamstring injury compared to the Nordic hamstring curl.
- A study published in Gale Academic OneFile shows that doing lumbar extension exercise with a variable angle roman chair improves low back pain, health status, physical function, and social function.
Roman Chair Exercises
Now that you have a roman chair, you may be wondering what all you can do with it for training. Below is a video on 9 of the most popular roman chair exercises along with the muscles they target.
FAQs About Roman Chairs
What Is A Roman Chair?
A roman chair is a stationary piece of gym equipment that allows you to lay on top of it at a 45° angle in order to perform exercises that primarily engage the glutes, lower back, and abdominal muscles. Usually, there is a footplate/footrest at the bottom of the equipment to hook your feet under for stability and there is some form of padding to support your legs and torso while performing movements. You can also adjust the height on the machine with a knob and pin system and some roman chairs come with dip bars or a built-in bench.
How Do You Use A Roman Chair?
Typically, roman chairs are used for back extensions in which the user does the following:
- Lay down on the bench in a face-down position with your hips on the pad.
- Secure your ankles between the ankle support (if included) and rest them on the footplate.
- Place your hands behind your neck with your elbows pointed out or cross your arms on your chest.
- Bend from your hips to get into the starting position.
- Slowly raise your body using your glutes and hamstrings to the point where your shoulders are elevated above your hips.
- Pause, then slowly release back to the starting position.
If you’re more of a visual learner, here is a video from Livestrong that demonstrates what the movement should look like:
You can also perform other exercises such as side bends, dips, and crunches depending on the type of roman chair you have.
What Muscles Does The Roman Chair Engage?
Primarily focusing on the posterior chain, the roman chair is a powerhouse for strengthening a crucial muscle group stretching from your lower back down to your calves. This includes the glutes, hamstrings, and the lower back muscles, which are pivotal for maintaining good posture and combating the effects of a sedentary lifestyle or aging.
- Lower Back and Core Enhancement: Primarily, the roman chair is a champion for targeting the lower back muscles, specifically the erector spinae, and also engages the core muscles including the rectus abdominis and obliques. These muscles are essential for maintaining a strong, pain-free back and a stable core.
- Glute and Hamstring Activation: Beyond the back, the Roman chair effectively activates the gluteal muscles and hamstrings. These muscles are key in controlling hip and knee movements, contributing significantly to overall lower body strength and posture.
- Additional Muscle Engagement: For models with a dip station, the Roman chair expands its range to include the abdominal muscles and triceps, offering a more comprehensive workout experience.
Editor’s note: we are regularly updating this review. If you see any problems, weird interpretations of the data, or just want to say hi, please reach out to hello@the-unwinder.com.
Photo by Sunny Health & Fitness
