Negative Dragon Flag
Description
The negative dragon flag performs only the lowering (eccentric) phase of the dragon flag. You lie on a bench, grip behind your head, raise your body to vertical, then slowly lower it to horizontal under control. The slow eccentric builds the core strength needed for full dragon flags.
Equipment Required
Negative Dragon Flag Instructions
- Lie on a sturdy bench. Grip the bench behind your head.
- Roll up to a vertical position — legs and body pointing to the ceiling, supported on your upper back.
- Keeping your body straight (like a plank), slowly lower yourself toward horizontal.
- Lower over 5 to 10 seconds. Control the descent.
- Do not let your body bend at the hips — stay straight like a flag.
- Once horizontal (or as low as you can control), reset to vertical and repeat.
- This is extremely demanding. Start with 3 to 5 slow negatives.
- Progress toward holding static positions and eventually full reps.
Negative Dragon Flag Form & Visual
Negative Dragon Flag Benefits
- Builds toward full dragon flags
- Eccentric training builds core strength effectively
- Extremely demanding anti-extension exercise
- Develops the straight-body control needed for dragon flags
- Progressive — control longer lowering times
- Advanced core progression
Negative Dragon Flag Muscles Worked
- Rectus abdominis (extreme)
- Obliques
- Latissimus dorsi
- Hip flexors
- Serratus anterior
Negative Dragon Flag Variations & Alternatives
- Dragon Flag (full reps)
- Tuck Dragon Flag
- Front Lever
- Hanging Leg Raise
- Ab Wheel Rollout
