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How to Do Dragon Flag — Form, Muscles & Tips

Learn how to do the Dragon Flag: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie on a flat bench and grip the bench behind your head with both hands.
  2. Lift your entire body off the bench except your shoulders, forming a straight rigid line from shoulders to feet.
  3. Slowly lower your body toward the bench, keeping it rigid and straight, like a flag lowering.
  4. Stop just before touching the bench.
  5. Raise your body back up to the starting position.
  6. Repeat for the desired number of repetitions.