One-Arm Dragon Flag

Technique

How to perform One-Arm Dragon Flag

Lie face-up on a bench or in front of a pole and grasp behind your head with one hand, elbow bent.
Lift your hips and legs to form a straight line from shoulders through knees, keeping your legs straight and hips extended.
Engage your core and glutes to maintain a rigid body, then exhale as you lower your body in one straight unit toward the bench without letting your lower back arch.
Inhale as you reverse the motion, contracting your abs to raise your body back to the starting vertical position under control.
Repeat for the prescribed repetitions switching sides each set.
You can also use ankle weights to make it harder.

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