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Abs
Dragon Flag
An advanced bench-supported core exercise lowering the body as a straight unit.
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Target
Abs
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
4-8
Execution
How to perform
1. Lie on a sturdy bench and grip firmly behind your head.
2. Brace your abdomen and lift your legs and hips so your weight rests on your upper back and shoulders.
3. Lower your body as a straight line only as far as you can keep your lower back from arching.
4. Raise back under control; bend the knees or shorten the range to reduce difficulty.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Lie on a sturdy bench and grip firmly behind your head
- 2Brace your abdomen and lift your legs and hips so your weight rests on your upper back and shoulders
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.