One-Arm Dragon Flag

Recommended external demonstration

Watch One-Arm Dragon Flag

One Arm Dragon Flags

Technique

How to perform One-Arm Dragon Flag

1. Lie face-up on a stable bench with a secure handhold behind your head, or on the floor in front of a fixed pole.
2. Grip the anchor with one hand and keep that elbow bent; place the other arm across your torso without using it to assist.
3. Raise the hips and legs toward vertical while keeping your shoulders and upper back supported, rather than balancing on the neck or head.
4. Set a straight line through the trunk, hips and legs, then lower that line under control without letting the waist sag or the pelvis twist.
5. Pull against the anchor to raise the body again while maintaining the braced trunk and hip position.
6. Finish the planned repetitions, lower the body to the support, and reset before switching the anchoring arm.
7. If using the documented ankle-loaded option, secure one ankle weight on each leg before setting up; the unweighted version uses the same movement.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.