Back Extension (Roman Chair, Lower Back)
Lower backIsolationLegsBodyweightBeginner
On the roman chair, flexing and extending the SPINE: the erector spinae works vertebra by vertebra. The lumbar sibling of the glute version, where the spine stays fixed and the hip is the hinge.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Adjust the bench so the pad sits at the top of your thighs.
- 2.Cross your arms over your chest.
- 3.Lower by rounding the back gradually and under control.
- 4.Come up unrolling until in line with the body.
- 5.No momentum anywhere.
Common mistakes
- ●Rising past the body line with momentum
- ●Lowering as a rigid block with the spine fixed (that is the glute version)
- ●High speed
- ●Adding load before owning the movement
Proper technique
The movement belongs to the spine: it rolls down and unrolls up, segment by segment. Slow and controlled — this is not a movement to rush or load heavy.
Base exercise
← Roman Chair Hyperextension (Glute)Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Spinal erectors
Secondary
- Gluteus maximus
- Hamstrings