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Roman Chair Side Bend Strength Standards for Men and Women
Discover how your Roman Chair Side Bend performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Roman Chair Side Bend Strength Level
Calculate Your Roman Chair Side Bend Strength
Roman Chair Side Bend Rep Standards
Compare your Roman Chair Side Bend performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 10 |
| Intermediate | 28 |
| Advanced | 50 |
| Elite | 74 |
Roman Chair Side Bend Standards by Bodyweight
Find the Roman Chair Side Bend strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 6 | 23 | 45 | 70 |
| 120 lbs | < 1 | 8 | 25 | 46 | 70 |
| 130 lbs | < 1 | 10 | 26 | 47 | 70 |
| 140 lbs | < 1 | 11 | 27 | 47 | 69 |
| 150 lbs | < 1 | 12 | 28 | 48 | 69 |
| 160 lbs | < 1 | 13 | 29 | 48 | 68 |
| 170 lbs | 1 | 13 | 29 | 47 | 67 |
| 180 lbs | 2 | 14 | 29 | 47 | 66 |
| 190 lbs | 3 | 15 | 30 | 47 | 65 |
| 200 lbs | 3 | 15 | 30 | 47 | 65 |
| 210 lbs | 4 | 15 | 30 | 46 | 64 |
| 220 lbs | 4 | 16 | 30 | 46 | 63 |
| 230 lbs | 5 | 16 | 30 | 45 | 62 |
| 240 lbs | 5 | 16 | 29 | 45 | 61 |
| 250 lbs | 5 | 16 | 29 | 44 | 60 |
| 260 lbs | 6 | 16 | 29 | 43 | 59 |
| 270 lbs | 6 | 16 | 29 | 43 | 58 |
| 280 lbs | 6 | 16 | 28 | 42 | 57 |
| 290 lbs | 6 | 16 | 28 | 42 | 56 |
| 300 lbs | 6 | 16 | 28 | 41 | 55 |
| 310 lbs | 6 | 16 | 28 | 41 | 54 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 3 | 19 | 40 | 63 |
| 100 lbs | < 1 | 5 | 20 | 40 | 63 |
| 110 lbs | < 1 | 7 | 21 | 41 | 62 |
| 120 lbs | < 1 | 8 | 22 | 41 | 61 |
| 130 lbs | < 1 | 8 | 23 | 40 | 60 |
| 140 lbs | < 1 | 9 | 23 | 40 | 58 |
| 150 lbs | < 1 | 9 | 23 | 39 | 57 |
| 160 lbs | < 1 | 10 | 23 | 39 | 56 |
| 170 lbs | < 1 | 10 | 23 | 38 | 54 |
| 180 lbs | < 1 | 10 | 22 | 37 | 53 |
| 190 lbs | < 1 | 10 | 22 | 37 | 52 |
| 200 lbs | < 1 | 10 | 22 | 36 | 51 |
| 210 lbs | < 1 | 10 | 21 | 35 | 50 |
| 220 lbs | < 1 | 10 | 21 | 34 | 48 |
| 230 lbs | < 1 | 10 | 21 | 34 | 47 |
| 240 lbs | < 1 | 10 | 20 | 33 | 46 |
| 250 lbs | < 1 | 10 | 20 | 32 | 45 |
| 260 lbs | < 1 | 10 | 20 | 32 | 44 |
Roman Chair Side Bend Standards by Age
Discover how Roman Chair Side Bend strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 20 | 39 | 60 |
| 20 | < 1 | 10 | 27 | 49 | 72 |
| 25 | < 1 | 11 | 29 | 51 | 75 |
| 30 | < 1 | 11 | 29 | 51 | 75 |
| 35 | < 1 | 11 | 29 | 51 | 75 |
| 40 | < 1 | 11 | 29 | 51 | 75 |
| 45 | < 1 | 9 | 26 | 47 | 70 |
| 50 | < 1 | 7 | 23 | 42 | 64 |
| 55 | < 1 | 5 | 19 | 37 | 57 |
| 60 | < 1 | 2 | 15 | 31 | 49 |
| 65 | < 1 | < 1 | 11 | 25 | 42 |
| 70 | < 1 | < 1 | 8 | 20 | 35 |
| 75 | < 1 | < 1 | 4 | 15 | 28 |
| 80 | < 1 | < 1 | < 1 | 11 | 22 |
| 85 | < 1 | < 1 | < 1 | 7 | 17 |
| 90 | < 1 | < 1 | < 1 | 4 | 12 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 15 | 32 | 51 |
| 20 | < 1 | 6 | 21 | 41 | 62 |
| 25 | < 1 | 7 | 23 | 43 | 65 |
| 30 | < 1 | 7 | 23 | 43 | 65 |
| 35 | < 1 | 7 | 23 | 43 | 65 |
| 40 | < 1 | 7 | 23 | 43 | 65 |
| 45 | < 1 | 6 | 20 | 39 | 60 |
| 50 | < 1 | 3 | 17 | 35 | 54 |
| 55 | < 1 | < 1 | 14 | 30 | 48 |
| 60 | < 1 | < 1 | 10 | 25 | 41 |
| 65 | < 1 | < 1 | 7 | 20 | 35 |
| 70 | < 1 | < 1 | 4 | 15 | 28 |
| 75 | < 1 | < 1 | < 1 | 11 | 22 |
| 80 | < 1 | < 1 | < 1 | 7 | 17 |
| 85 | < 1 | < 1 | < 1 | 4 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 9 |
Roman Chair Side Bend Overview
A core-strengthening exercise that targets the obliques by performing side bends on a Roman chair, enhancing stability and core strength.
Muscles Worked
Equipment Needed
Roman Chair
How To Perform the Roman Chair Side Bend
- Start by positioning yourself sideways on the Roman chair, securing your feet under the footpads and placing your hip against the side pad.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and lower your torso sideways towards the floor while keeping your spine neutral.
- Stop once you feel a stretch in your obliques, then reverse the motion, lifting your torso back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Want to perfect your form? Check out our detailed guide on Roman Chair Side Bend for proper technique and tips.
Pro Tips for Roman Chair Side Bend
- Maintain a controlled movement to avoid using momentum.
- Keep your core engaged throughout the exercise.
- Avoid bending your spine; focus on lateral movement.
- Start with a smaller range of motion if you're new to this exercise.
- Breathe out as you bend sideways and inhale as you return to the starting position.