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Roman Chair 45 degrees Back Extension

Roman Chair 45 degrees Back Extension

The Roman Chair 45 degrees Back Extension is a challenging and effective exercise that primarily targets the muscles of the lower back, including the erector spinae. This exercise is typically performed using a Roman Chair, which is a piece of equipment designed to specifically target the muscles surrounding the spine. By positioning yourself on the Roman Chair with your upper body at a 45-degree angle, you create a significant load on your lower back muscles, engaging them in a controlled and isolated manner. This exercise helps strengthen and stabilize the muscles of the lower back, which can improve posture and reduce the risk of lower back pain. It is important to maintain proper form while performing the Roman Chair 45 degrees Back Extension. Keep your core engaged and your back straight throughout the movement. Avoid any jerky or rapid movements, and focus on controlled repetitions to get the most out of the exercise and minimize the risk of injury. Adding the Roman Chair 45 degrees Back Extension to your fitness routine can be beneficial for those looking to target the lower back muscles and improve overall spinal stability. However, it is essential to start with lighter weights or even bodyweight until you have mastered the correct form. As with any exercise, consult with a fitness professional to determine if this exercise is suitable for your current fitness level and any underlying medical conditions.


  • Start by adjusting the Roman Chair to a 45-degree angle.
  • Position yourself on the chair with your hips against the pad and your feet securely placed under the footpads.
  • Cross your arms over your chest or place your hands behind your head.
  • Engage your core muscles and slowly lower your upper body towards the floor while keeping your back straight.
  • Maintain control and avoid using momentum to lift yourself back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Pay attention to your form throughout the exercise, ensuring that your lower back remains stable and your movements are controlled.
  • Remember to breathe consistently and avoid holding your breath during the exercise.

Tips & Tricks

  • Start with a dynamic warm-up to prepare your body for exercise.
  • Engage your core muscles while performing the exercise to maintain stability and prevent lower back injuries.
  • Focus on maintaining a slow and controlled movement throughout the exercise to fully engage the muscles.
  • Avoid excessive arching or rounding of the back during the movement to prevent strain on the spine.
  • Breathe deeply and exhale as you lift your upper body to maximize muscle engagement and oxygenation.
  • Gradually increase the resistance or difficulty level of the exercise as your strength improves.
  • Always consult with a professional trainer or fitness expert before attempting advanced variations of the exercise for proper form and technique.
  • Ensure that your glutes are firmly positioned against the padding for stability and proper alignment.
  • Perform the exercise in a controlled manner, avoiding any sudden or jerky movements.
  • Listen to your body and rest adequately between sets to prevent overtraining and allow for muscle recovery.

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