All Exercises
Core · Isolation
Dragon Flag
Targets Core with an optimal working range of 3–8 reps.
Primary Muscles
Core
Typical Rep Range
3–8 reps
Core Dominant
Equipment Tier
Dumbbells & Bands
Bench
Movement Profile
Advanced · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dragon Flag:
- 1 Grip bench behind head and elevate entire body off bench
- 2 Maintain rigid straight line from toes to upper back
- 3 Lower slowly using eccentric abdominal strength
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Bending at hips to break straight line
- ✕ Letting lower back collapse onto bench
Substitutions & Variations
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