A Must Have Item For Your Home Gym!

Homemade Hyperextension Roman Chair

Weighted hyperextensions are a very effective lower back exercise. They target the lower back directly. The primary muscles used are the lower back (spinal erectors). Secondary muscles are the upper back and hamstrings.

rogue power rack

A back extension exercise on a Roman chair is one that only lifts your upper body as high as your legs, but a hyperextension means you should lift through a greater range of motion above your hips, while arching your lower back.

bodybuilding supplements

On this page on this website, I showed how to make a 45 degree hyperextension bench using the Ironmaster Super Bench and some PVC pipe fittings. To further increase the difficulty of this exercise, I came up with this horizontal homemade hyperextension roman chair:

Homemade hyperextension roman chair

Now you can start with easier workouts at the 45 degree exercise angle, then progress to heavier workouts at the 90 degree exercise angle which increases the load on your abs or back extensors, buttocks, and hamstrings.

If a hyperextension bench is not comfortable and easy to use, then most lifters stop using it and let it collect dust. I used an old heavy bag to support my body, which is really comfortable and it also raises my body up so I have a full range of motion:

Homemade hyperextension roman chair

My feet are supported by a barbell pad wrapped around the saber spotters of my powertec power rack. Because of the many hole positions in the power rack, this set up is fully adjustable…no matter what kind of flat bench or heavy bag you use.

Conclusion

Don’t have a heavy punching bag? I have seen quite a few listed on craigslist for under $40. This set up is comfortable to use, relatively cheap to make, and you can even sit upright on this and do crunches beyond the horizontal plane, increasing the difficulty…although you may need a spotter for this exercise!

Keep liftin’.


ironmaster-package-3

blog comments powered by Disqus

Back to Top

Recent Articles

  1. Ironmaster IM1500 Review

    Oct 20, 17 04:32 PM

    Ironmaster IM1500 Review. Quality gym gear that is space effecient at an affordable price

    Read More

  2. HAMMER STRENGTH ISO-DECLINE BENCH PRESS

    Sep 22, 17 07:48 AM

    LIKE NEW Hammer Strength Iso- Decline Bench Contact me at 316-299-1004 For Pictures and any other info. $900.00 priced well under retail, retail on

    Read More

  3. Home GYm

    Jul 05, 17 08:39 AM

    Selling a EXM 3000s Body Solid 2 stack machine. (400 lbs.) plus extra cables. plus standard weights 200, Olympic weights 415 lbs. 10 bar ends,3 ez curl

    Read More

hgblogo-store
Shop Now Rogue Fitness
grip strength
The Best Dumbbell Set
powerblock xxxl

Click Here to buy Powerblocks

schiek-authorized-dealer

The American Council on Exercise