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TIERS

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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Explore/Abs

Dragon Flag

BodyweightIsolationNeeds coaching
Front
Back
Primary Secondary

Works

Abs

Also lower back

You need

Bench

How to do itPicture · 3 steps
  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
B
For abs
#9 of 23
See the full list →
Research
55
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%2/5
Low cost · 20%2/5
How scores work

Machine taken? Swap to

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

Takes

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