Abdominal Dragon Flags

How to do the Abdominal Dragon Flags

Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until only your upper back and shoulders are touching the bench. Dragon Flags are an extremely advanced abdominal exercise that should be performed by experienced trainers.

Dragon Flags Spotter Information:

Stand beside the exerciser making sure that they do not fall. At the top of this abdominal exercise it is slightly unstable.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Lower Abdominal
  • Abdominals
  • Abs
  • Calisthenics
  • Bodyweight
  • Home

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
0 lbs13.1 0 lbs

What is a good starting weight?

Based on an average weight lifted of 0 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 0 lbs and aim for 12-15 reps.


Workouts Plans with Abdominal Dragon Flags

Purpose Type Level
Muscular Definition Beginner
Strength Intermediate
Muscular Definition Advanced
Muscular Definition Advanced
Sport Specific Advanced
Sport Specific Advanced
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.