Dumbbell Roman Chair Hip Extension
oec:dumbbell-roman-chair-hip-extension
A posterior chain exercise performed on a Roman chair or 45-degree bench holding dumbbells, hinging at the hips with a neutral spine to target the glutes and hamstrings.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Roman Chair RDL, Roman Chair Romanian Deadlift, Dumbbell 45-Degree Hip Extension, Dumbbell Roman Chair Back Extension, Dumbbell 45-Degree Back Extension, Dumbbell Hyperextension, roman chair RDLS
How to do it
Setup
- Position yourself on a Roman chair or 45-degree hyperextension apparatus with your feet flat against the footplate and your Achilles tendons secured under the ankle pads.
- Adjust the pelvic pad height so the top edge rests just below your hip crease, allowing full forward flexion without restricting hip movement.
- Grasp a dumbbell in each hand with your arms hanging naturally perpendicular to your torso.
Movement
- Lock your spine into neutral alignment and brace your core.
- Lower your torso by hinging strictly at your hips, allowing the dumbbells to hang toward the floor until you feel a deep stretch in your hamstrings.
- Drive your hips firmly into the support pad to reverse the movement, contracting your glutes and hamstrings to return your torso into alignment with your legs.
- Pause briefly at the top without hyperextending your lower back before beginning the next repetition.
Breathing
Inhale as you hinge forward under control, and exhale as you extend your hips back to the starting position.
Cues
- Hinge at the hips, not the waist.
- Drive your hips into the pad.
- Keep your spine rigid and neutral.
Common faults
- Rounding or hyperextending the lower back rather than hinging at the hips.
- Keep your spine locked in neutral throughout the movement; all movement should occur at the hip joint.
- Pad set too high, blocking hip flexion.
- Lower the support pad so it sits below the anterior superior iliac spine (hip bones), leaving the hip crease completely free to pivot.
- Using momentum to swing the torso up.
- Control the descent and initiate the ascent through deliberate contraction of the glutes and hamstrings.
Safety
- Ensure the locking pin of the apparatus is completely engaged before loading weight.
- Avoid hyperextending the lumbar spine at the peak of the movement.
Muscles
Joints
- Hip: Flexion, Extension
- Lumbar spine: Isometric stabilization
- Knee: Isometric stabilization
Details
- Movement
- Hip hinge
- Modality
- Strength, Hypertrophy
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Roman chair or back extension bench or Glute-ham developer; Dumbbell
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- progression of Back Extension
- substitute for GHD Hip Extension
Sources
- wger: roman chair RDLS, by kbk (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.