Dragon Flag
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Lie on a bench and reach back to grip it firmly behind your head, anchoring the shoulders.
- Drive the legs up until the body is vertical, resting on the upper back and shoulders, never the neck.
- Lower the whole body as one rigid line, as slowly as you can.
- Stop just above the bench and drive back up.
FORM TIPS
- The body stays one piece from shoulders to heels. Folding at the hips on the way down is the failure point, so shorten the range or tuck the knees rather than letting it bend.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.