Negative Dragon Flag

Muscles worked

Setup

1. Lie face-up on a flat bench and reach behind your head to firmly grip the edges of the bench or the support bar near your ears.
2. Tuck your knees to your chest and then drive your legs straight up toward the ceiling.
3. Lift your hips and lower back off the bench so your weight is supported only by your upper back and shoulders, creating a vertical line.

How to do it

1. Inhale deeply and brace your core, glutes, and lats to lock your body into a straight, rigid 'pillar' from shoulders to toes.
2. Slowly lower your entire body toward the bench as one unit, maintaining a controlled 3-5 second tempo.
3. Exhale as you reach the lowest point you can maintain a straight line, stopping just before your lower back touches the bench.
4. Drop your feet to the bench to reset, then return to the starting vertical position for the next repetition.

Form checklist

• Maintain a perfectly straight line from shoulders to toes; do not allow the hips to sag or 'pike'.
• Keep your elbows tucked in and pull hard on the bench to engage your lats for essential counter-leverage.
• Ensure your lower back does not arch as you approach the bottom of the movement.
• Focus on a slow, rhythmic descent rather than falling into the bottom position.

Pro tips

• Squeeze your glutes and quads as hard as possible to turn your body into a solid, unbending lever.
• Think about 'pushing' your feet away from your head to create maximum longitudinal tension throughout the anterior chain.
• The slower the descent, the more muscle fibers you recruit; aim for a 'stop-motion' feel during the hardest part of the arc.

Make it harder

• Pause for 2-3 seconds at the lowest point of the movement (just above the bench) before resetting.
• Perform the eccentric phase with ankle weights to increase the leverage challenge on the core.

Frequently asked

What muscles does the negative dragon flag work?

The negative dragon flag primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the negative dragon flag?

The negative dragon flag requires no equipment — just your body weight.

Is the negative dragon flag good for beginners?

The negative dragon flag is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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