Dragon flag
- Advanced
- Bodyweight
Body straight as a plank; lower as slowly as you can
Muscles worked
- Primary:
- Core
How to do it
- Lie on a bench and grip its edges behind your head.
- Raise your straight body so only your upper back touches the bench.
- Lower your body as one piece, as slowly as you can, without arching your lower back.
Common mistakes
- Bending at the hips and losing the straight line.
- Arching your lower back on the way down.
Tips
- Start with lowering-only reps (negatives) and bent knees.
- Stop before your lower back lifts.