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Dragon Flag

AdvancedStrengthTier T4

A dragon flag. Lying on the back and gripping behind the head, the whole body is lifted as one straight line onto the upper back, then lowered.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying flat on his back on a bench, arms overhead gripping the bench edges beside his head.

    Step 1 of 5

    Lie on your back on the bench, reach your arms overhead and grip the bench edges beside your head, body flat.

  2. A man on a bench with his whole body lifted as one straight line, weight on the upper back, body angled toward vertical.

    Step 2 of 5

    Lift your whole body as one straight line - legs, hips and trunk together - until the weight rests on your upper back.

  3. A man on a bench lowering his body as one straight line, mid-descent, supported on the upper back.

    Step 3 of 5

    Lower your body on the same straight line - controlled, the line never breaking.

  4. A man on a bench with his body lowered nearly flat, glutes hovering just above the bench, body still a straight line.

    Step 4 of 5

    Lower until your glutes almost touch the bench - the legs close - still one line, still held off the surface.

  5. A man lying flat on his back on a bench, arms overhead gripping the bench edges beside his head.

    Step 5 of 5

    Lie on your back on the bench, reach your arms overhead and grip the bench edges beside your head, body flat.

Safety Information

Practise only on a firm flat bench or floor with a solid hand anchor that cannot shift. Anyone with a shoulder, elbow, wrist, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.