Move of the Week: Roman Chair Hyperextension With Dumbbell Row

Article by: Aaron Brooks, Purlife Delray – Personal Trainer

Move of the Week – Roman Chair Hyperextension With Dumbbell Row

1. Lie face down on a Roman chair with the Pad under the hips, but below the pubic bone.
2. While face down on the Roman chair with arms hanging down. Grab light-medium dumbbells and hold weights directly under you.
3. Legs should be straight, with feet flat on the slanted floor plate.
4. Keeping the legs together hinge forward at the hip lowering you’re upper body toward the floor.
5. As you lift your body back to its original straight line position, pull the elbows out to the sides of your body, up to shoulder level, squeezing shoulder blades together.

Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 30 sec-1 min rest between sets.

Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 30 sec-1 min rest between sets.

HYPEREXTENSION MUSCLE ACTIVATION: quadratus lumborum, gluteus maximus, hamstrings and spinal Erectors

DUMBBELL ROW MUSCLE ACTIVATION: rhomboids, trapezius, infraspinatus, biceps brachii, posterior deltoid, latissimus dorsi

Aaron Brooks

Personal Trainer – Delray Beach Gym

Brent

See Full Bio