Core / AbsExpert
Dragon Flag
An advanced bench exercise where the body pivots from the shoulders and lowers as one rigid line. It places extreme anti-extension and eccentric demand on the entire core.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Hip Flexors
- Glutes (Gluteus Maximus)
- Sets
- 3
- Reps
- 3–6
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.