Roman chair back extension (45-degree back extension, Hyperextension, Rounded-back extension on Roman chair, Spinal extension on Roman chair)

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

Technique

1. Position your thighs on the Roman chair pad and secure your ankles under the rear rollers.
2. Cross your arms over your chest and fold forward until your waist is bent 90 degrees.
3. Squeeze your Glutes and Erector Spinae to lift your torso until aligned with your legs.

Form tips

1. Stop when your body forms a straight line from head to heels; do not over-arch the lower back.
2. Maintain a smooth, unhurried pace.

Similar Exercises

• 45-degree hip extension
• Prone hyperextension
• Arch body hold
• Beginner forward fold
• Cobra pose

Equipment

• Roman chair