Human Flag

Also known as: Flag, Human Flag Hold

Human Flag is a compound strength exercise using body only that trains the shoulders.

Open in MyoAmigo →

Primary muscles: Shoulders

Secondary muscles: Lats, Abdominals, Forearms, Traps

How to do it

1. Grip a vertical pole with the top hand pulling and the bottom hand pressing.
2. Press and pull to lift your body sideways off the ground.
3. Extend into a straight horizontal line, body sideways to the pole, and brace the obliques hard.
4. Hold for the prescribed time, then lower under control. Train both sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Human Flag from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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