Roman Chair Side Bend
Roman Chair Side Bend is a core exercise focused on External obliques, Rectus abdominis. You can review average reps and rep standards on one page.
Average reps: Intermediate
Reference for an intermediate lifter.
Roman Chair Side Bend: Average reps
| Level |  |
 |
|---|---|---|
| Beginner | < 1 | < 1 |
| Novice | 10 | 6 |
| Intermediate | 28 | 22 |
| Advanced | 50 | 42 |
| Elite | 74 | 64 |
Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.
Your current level
Check your Roman Chair Side Bend level
Compare reps in one set with bodyweight standards.
This is an estimate. Technique, range of motion, and fatigue can change the result. See the method
Roman Chair Side Bend: Rep standards
Men by bodyweight (kg) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | < 1 | 5 | 22 | 44 | 69 |
| 55 | < 1 | 7 | 24 | 45 | 69 |
| 60 | < 1 | 9 | 26 | 46 | 69 |
| 65 | < 1 | 10 | 27 | 46 | 68 |
| 70 | < 1 | 11 | 27 | 47 | 67 |
| 75 | < 1 | 12 | 28 | 47 | 67 |
| 80 | 1 | 13 | 28 | 46 | 66 |
| 85 | 2 | 14 | 29 | 46 | 65 |
| 90 | 3 | 14 | 29 | 46 | 64 |
| 95 | 4 | 14 | 29 | 45 | 63 |
| 100 | 4 | 15 | 29 | 45 | 62 |
| 105 | 5 | 15 | 29 | 44 | 61 |
| 110 | 5 | 15 | 28 | 43 | 59 |
| 115 | 5 | 15 | 28 | 43 | 58 |
| 120 | 6 | 15 | 28 | 42 | 57 |
| 125 | 6 | 15 | 28 | 42 | 56 |
| 130 | 6 | 15 | 27 | 41 | 55 |
| 135 | 6 | 15 | 27 | 40 | 54 |
| 140 | 6 | 15 | 27 | 40 | 53 |
Men by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 19 | 38 | 59 |
| 20 | < 1 | 9 | 26 | 48 | 71 |
| 25 | < 1 | 10 | 28 | 50 | 74 |
| 30 | < 1 | 10 | 28 | 50 | 74 |
| 35 | < 1 | 10 | 28 | 50 | 74 |
| 40 | < 1 | 10 | 28 | 50 | 74 |
| 45 | < 1 | 8 | 25 | 46 | 69 |
| 50 | < 1 | 6 | 22 | 41 | 63 |
| 55 | < 1 | 4 | 18 | 36 | 56 |
| 60 | < 1 | 1 | 14 | 30 | 48 |
| 65 | < 1 | < 1 | 10 | 24 | 41 |
| 70 | < 1 | < 1 | 7 | 19 | 34 |
| 75 | < 1 | < 1 | 3 | 14 | 27 |
| 80 | < 1 | < 1 | < 1 | 10 | 21 |
| 85 | < 1 | < 1 | < 1 | 6 | 16 |
| 90 | < 1 | < 1 | < 1 | 3 | 11 |
Women by bodyweight (kg) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 40 | < 1 | 1 | 18 | 39 | 62 |
| 45 | < 1 | 4 | 19 | 39 | 62 |
| 50 | < 1 | 6 | 20 | 40 | 61 |
| 55 | < 1 | 7 | 21 | 40 | 60 |
| 60 | < 1 | 8 | 22 | 39 | 58 |
| 65 | < 1 | 8 | 22 | 39 | 57 |
| 70 | < 1 | 9 | 22 | 38 | 56 |
| 75 | < 1 | 9 | 22 | 37 | 54 |
| 80 | < 1 | 9 | 21 | 37 | 53 |
| 85 | < 1 | 9 | 21 | 36 | 51 |
| 90 | < 1 | 9 | 21 | 35 | 50 |
| 95 | < 1 | 9 | 21 | 34 | 49 |
| 100 | < 1 | 9 | 20 | 33 | 47 |
| 105 | < 1 | 9 | 20 | 33 | 46 |
| 110 | < 1 | 9 | 19 | 32 | 45 |
| 115 | < 1 | 9 | 19 | 31 | 44 |
| 120 | < 1 | 9 | 18 | 30 | 43 |
Women by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 1 | 14 | 31 | 50 |
| 20 | < 1 | 5 | 20 | 40 | 61 |
| 25 | < 1 | 6 | 22 | 42 | 64 |
| 30 | < 1 | 6 | 22 | 42 | 64 |
| 35 | < 1 | 6 | 22 | 42 | 64 |
| 40 | < 1 | 6 | 22 | 42 | 64 |
| 45 | < 1 | 5 | 19 | 38 | 59 |
| 50 | < 1 | 2 | 16 | 34 | 53 |
| 55 | < 1 | < 1 | 13 | 29 | 47 |
| 60 | < 1 | < 1 | 9 | 24 | 40 |
| 65 | < 1 | < 1 | 6 | 19 | 34 |
| 70 | < 1 | < 1 | 3 | 14 | 27 |
| 75 | < 1 | < 1 | < 1 | 10 | 21 |
| 80 | < 1 | < 1 | < 1 | 6 | 16 |
| 85 | < 1 | < 1 | < 1 | 3 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.
Muscles worked
| Group | Muscles |
|---|---|
| Primary muscles | External obliques, Rectus abdominis |
| Secondary muscles | Erector spinae, Latissimus dorsi |
| Stabilizers | Rectus abdominis, External obliques |
| Grip | None |
Track and analyze in the Shiba app
Review weight, reps, and progress in one place.
How to read the table
| Level | Description | Distribution |
|---|---|---|
| Beginner | Has learned proper form and trained consistently for at least 1 month. | Bottom 5% |
| Novice | Has trained consistently for at least 6 months. | Top 80% |
| Intermediate | Has trained consistently for at least 2 years. | Top 50% |
| Advanced | Has trained consistently for more than 5 years. | Top 20% |
| Elite | Has specialized in this exercise for more than 5 years. | Top 5% |