PlanWorkouts

Exercise 0609 · REF bLyQokI

London Bridge exercise animation

London Bridge

Category
Back
Equipment
Rope
Target
Upper Back

The London bridge uses a rope or suspended anchor to train the upper back and shoulders through a pulling pattern that leans on instability as much as raw strength, since the rope shifts and swings under load. It rewards controlled tension over speed — rushing the movement just makes the rope harder to manage.

How to Do the London Bridge

  1. Attach the rope to a high anchor point.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Grasp the rope with an overhand grip, palms facing down.
  4. Lean forward slightly, keeping your back straight and core engaged.
  5. Pull the rope towards your body, squeezing your shoulder blades together.
  6. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The London Bridge primarily targets the Upper Back, with Shoulders as the primary synergist muscle group, along with the Biceps, Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have rope? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the London Bridge work?
The London Bridge primarily targets the upper back, with the shoulders and biceps, forearms assisting.
What equipment do I need for the London Bridge?
The London Bridge is done with a rope.
What's a good alternative to the London Bridge?
If you don't have access to a rope, the Back Lever targets the same upper back using body weight instead.