Dragon Flag
Muscles worked: Abs (assisted by back).
How to do it
- Lie on a bench and grip behind your head for an anchor.
- Brace hard and lift your whole body so it is one rigid line from the shoulders down.
- Only your shoulders and upper back stay in contact with the bench.
- Lower slowly toward the bench without letting the hips break the line.
- Stop just short of touching, then pull back up under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Body one rigid line from shoulders down
- Lower slowly - only the shoulders touch the bench
Logging it
IronPack suggests working in the 3 to 10 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Front Lever - back, abs
- Human Flag - abs
- Cable Crunch - abs
- Hanging Leg Raise - abs
Track the dragon flag properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.