Dragon Flag
Lie on a bench and grip behind your head with both hands. Lift your body into a straight line from shoulders to feet, keeping your core fully braced. Only your upper back and shoulders stay in contact with the bench. Lower your body slowly and with control, maintaining full tension. This is an advanced movement requiring strong core, stability, and body control.
ABS · CORE
How it is executed
- Lie on a bench and grip behind your head with both hands.
- Lift your body into a straight line from shoulders to feet, keeping your core fully braced.
- Only your upper back and shoulders stay in contact with the bench.
- Lower your body slowly and with control, maintaining full tension.
- This is an advanced movement requiring strong core, stability, and body control.
- Muscles worked
- Abs
- Primary muscle
- Lower abs
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Advanced
- What it is for
- Core strengthHypertrophyStabilityStrength
Put it to work in Kaizer
Glossary and calculators
Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Training volume calculatorHow many weekly sets a muscle gets
