Dragon flag
Also called: dragon flag raise
Lie on a bench, hold it behind your head, and lower your straight body slowly.
Body straight, up high: core working.
Main: core Also: lats, hip flexors
Simplified illustration. Follow the steps and cues for exact form.
Before you try this
Puts heavy strain on the lower back if it arches, and the bench must not tip. Keep your lower back pressed down; start with bent knees and lower only part of the way.
Be able to do first:
- A 60-second plank
- Slow, controlled leg raises
Home with bands: this needs bench.
Bodyweight: this needs bench.
- Main muscles
- core
- Equipment
- bench
- Level
- Show-off
- Pattern
- Core
Wear and bring
- A mat or folded towel under your knees, back or hands.
Key cues
- Grip the bench behind your head firmly.
- Body straight from shoulders to feet.
- Lower slowly; stop before your back arches.
How to do it
- Lie on a bench and grip it behind your head.
- Lift your legs and hips until your body is straight and only your upper back touches the bench. Hold for 1–2 seconds.
- Lower your body slowly as one piece.
- Stop before your lower back arches, then lift back up.
- Easier: bend your knees.
Common mistakes
| Common mistake | Fix |
|---|---|
| Lower back arches | Bend your knees, and lower less far. |
Stop if
Stop if you feel sharp or pinching pain in your lower back or neck, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Dragon flag |
| Dumbbells only | Dragon flag |
| Home with bands | Needs bench |
| Bodyweight | Needs bench |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.