Dragon Flag (Negative)
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- Advanced
- Calisthenics
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The negative dragon flag has you curl up to vertical on a bench, then lower your straight body slowly with only your shoulders staying in contact. It trains the abs and lats through a long eccentric lever. Advanced calisthenics athletes use it at home or in the gym for reps, as a main lift or a finisher.
- Muscles
- Abs, Lats
- Equipment
- Bench
- Logged as
- Reps
How to
- Lie on the bench and grip it firmly behind your head.
- Curl your legs and hips up until your body is vertical.
- Lower your straight body slowly, only shoulders touching.
- Stop before your back arches, then curl back up.
Form cues
- Exhale as you lower, inhale as you curl back.
- Keep your legs pressed tightly together.
- Squeeze your grip to anchor your upper body.
Common mistakes
- Hips pike, breaking the straight body line. Brace your abs hard to keep your hips in line.
- Body drops fast instead of lowering slowly. Control the lower for the full range of motion.
- Elbows flare out, losing the anchor point. Keep your elbows pulled in tight to the bench.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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