Dragon Flag

A demanding core hold performed on a bench: gripping behind your head, you raise your entire body into a rigid straight line supported only by your upper back.

How to do it

1. Lie on a bench and grip it firmly behind your head.
2. Raise your body up so only your upper back stays on the bench.
3. Keep your body rigid in a straight line.
4. Lower your body under control until nearly horizontal.
5. Raise back up and repeat.

Tips

• Keep your body rigid from shoulders to toes and move only at the shoulders.
• Lower as slowly as you can — the eccentric is the exercise.
• Start with tucked or single-leg progressions before the full flag.

Muscles

Primary: Abs

Secondary: Erector spinae, Hip flexors, Obliques, Transverse abdominis