The Roman chair is a piece of fitness equipment that can be found in commercial and home gyms all across the nation. It has a padded support in the center where you place your body and padded supports to place your feet or lower legs. You can get Roman chairs in 90 degree, 45 degree or adjustable; their main focus is to work the core.
Back Extensions
Back extensions are one of the most popular exercises to do on the Roman chair. They can be done in a 90- or 45-degree position. To do these, lie face down on the wide padded support with your hips at the top. Place your legs under the bottom support and interlace your fingers behind your head or cross your arms in front of your chest. Keeping your back straight, lower your upper body down towards the ground and lift yourself back up until your upper body is slightly bent backwards. Lower yourself back down and repeat. When you do this exercise, focus on using your lower back muscles the whole time to do the movement. They are called the "erector spinae."
Oblique Twists
The obliques are the ab muscles located on the sides of the ribcage. To do oblique twists on the Roman chair, come into the same position as with back extensions. Fold your body down towards the floor and come up. But as you are rising, twist your body to the right so you are looking at the wall to your side. Lower yourself back down, then come up to your left side. Keep alternating back and forth.
Reverse Crunches
A form of Roman chair called a "captain's chair" can be used to target the lower abs. To do reverse crunches, stand on the lower supports and place your arms on the padded upper supports. Grab the handles, brace your back tightly into the padded backrest, lift your legs off the supports and let them hang down towards the ground. Lift your legs up and draw your knees in towards your chest. Lower them back down and repeat. To make these harder, keep your legs straight the whole time. If you want to put more emphasis on your obliques, alternate twisting your knees to your sides when you lift them up (see References for hanging knee raises).
Rear Delt Extensions
You can also use the Roman chair to work multiple muscle groups at once with the addition of dumbbells. To do rear delt extensions, come into the same position you were in for back extensions. Grab a pair of light dumbbells and fold over the upper pad. Lift your body up by contracting your lower back muscles while simultaneously extending your arms out to your sides. Lower yourself down, bring your hands in to a point where the dumbbells are about an inch apart and repeat. When you are at the top of the movement, you should form a "T" with your upper body.
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