Gyms are a treasure trove of machines, and one day, you may just happen to realize that you haven’t touched a good majority of the equipment at your own. When you stick with a routine that’s worked for years, it’s easy to stay loyal to what you know. But some overlooked machines and tools can offer benefits beyond just strength gains.
Take the Roman hyperextension chair, for instance. You’ve likely walked past guys flinging and flailing their bodies every which way on this compact, angled machine. But when used correctly, it’s a solid piece of equipment for back extensions and can help reduce back pain.
“I don’t think I’ve had a single client that hasn’t complained about low back pain, or demonstrated in the physical assessment that they are lacking in low back and posterior chain strength,” says Nicole Torosin, Ph.D., NASM C.P.T., C.N.C., and founder of GNR8 Personal Training. “Between poor posture, normal [anatomical] anomalies, and lack of knowledge about low back strengthening, almost everyone needs to strengthen their lower back.”
Related: Physical Therapist Swears by This Controversial Exercise to Ease Chronic Neck Pain for Men Over 40
Lower back strength is the foundation of core stability and overall power. Without strengthening your lower back, it’s difficult to make progress in the quads, hamstrings, and glutes.
Plus, a weak lower back is often at the root of chronic pain and discomfort. When the muscles supporting the spine aren’t strong enough to handle daily stress, other muscle groups make up for the weakness. This compounds, leading to muscle imbalances, poor posture, and strain on the discs and joints of the lumbar spine.
You can certainly strengthen your lower back through a variety of exercises, like deadlifts, for example. But performing back extensions on a Roman hyperextension chair offers a controlled and joint-friendly way to strengthen the lower back, providing more stability than heavy deadlifts for guys who may not be able to lift like they once did.
“It’s a funky piece of equipment that I mostly see people using for abdominal exercises,” Torosin says.
How to Do Back Extensions
Starting position for back extensions
Back extensions
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Adjust the Roman hyperextension chair so your hips sit just above the pad, with feet secured under the footpads, keeping the body straight. Cross your arms over your chest or place hands behind your head
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Slowly hinge forward at the hips, keeping your back neutral, until your torso is roughly parallel to the floor. Avoid rounding out the lower back.
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Raise your torso back to the starting position, fully extending without leaning backward. Perform controlled reps, focusing on quality over speed.
Related: Doing This Simple Yoga Pose Daily Reduces Back Pain and Makes You Feel 10 Years Younger, According to a Physical Therapist
This story was originally published by Men’s Journal on Feb 23, 2026, where it first appeared in the Health & Fitness section. Add Men’s Journal as a Preferred Source by clicking here.