Dragon flag

Flat bench, grip behind the head

Dragon flag, end position — Images: StrengthLog

Lie on a bench and hold its far edge overhead, then raise the body as one rigid line from shoulders to feet and lower it slowly without bending at the hips.

Body stays one rigid line
Only the shoulders stay on the bench
Lower slowly, keep the hips up

Movement

Pattern: Anti-extension
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Bench

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

LatsHelper

Core

AbsMain
ObliquesHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.5
Very good; among the better picks for the muscle. 2 sources.
- 3/5 B tier: highest ab activation tested but mostly isometric with no deep stretch or full range. Jeremy Ethier, It's Weird, But Destroyed Every Ab Exercise I Tested @ 11:47videoExpert opinion2026checked by AI
- 4/5 Hits the whole abdominal wall isometrically and strongly; he prefers it to hanging leg raises for stable tension. Jeff Nippard, 7 Amazing Exercises No One Does (ALL S TIER) @ 8:05videoExpert opinion2025checked by AI
Skill demand lower is better4.0
High; balance or technique often limits the set. 1 source.
- 4/5 Much harder than it looks; needs a progression from lying leg raises and bent-knee versions first. Jeff Nippard, 7 Amazing Exercises No One Does (ALL S TIER) @ 9:07videoExpert opinion2025checked by AI