Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Dragon Flag

BodyweightIsolationNeeds coaching
Front
Back
Primary Secondary

Works

Abs

Also lower back

You need

Bench

How to do itPictures · 3 steps
1Start
2Lower slowly
Main musclesAlso working
  1. 1Lie on a bench, grip behind your head
  2. 2Raise your body in one straight line from the shoulders
  3. 3Lower slowly without bending at the hips

Most common mistake

Piking at the hips to make it easier.

Watch a demo

Good for

  • Top 10 for abs

Compare with

vs Ab Wheel Rolloutvs Toes-to-Barvs Crunch
B
For abs
#9 of 23
See the full list →
Research
55
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
Target tensionStrong
Loaded stretchStrong
ProgressionFair
Low costFair

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

Takes

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needed to post
280