Which muscles does the dragon flag work?

The dragon flag mainly works your abs. It also involves your lats.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the dragon flag in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Dragon Flag: how to do it and muscles worked

The dragon flag mainly works your abs, with help from your lats. You need a bench.

Muscles worked

Main

Helping

Lats

How to do the dragon flag

1
Lie on a bench with your head by the end and hold the bench behind your head with both hands, your body straight.
2
Lift your whole body up so it forms a straight line from shoulders to toes, with only your upper back on the bench.
3
Lower your body slowly as one stiff plank, stopping above the bench before lifting again. Breathe steadily throughout.

Form tip: Do not bend at the hips; start with bent knees and master the lowering phase before the full version.

Common questions

Which muscles does the dragon flag work?: The dragon flag mainly works your abs. It also involves your lats.
What equipment do I need for the dragon flag?: You need a bench.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the dragon flag in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.