London Bridges

The London Bridges is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediateotherpullcompound
London Bridges - starting position

Starting position

London Bridges - ending position

Ending position

Muscles Worked

Primary Lats
Secondary Biceps Forearms Middle Back

The lats handles the primary load during this movement. The biceps and forearms and middle back assist as stabilizers throughout the range of motion.

How to London Bridges

  1. 1

    Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.

  2. 2

    Stand on the bar, using the rope to balance yourself. This will be your starting position.

  3. 3

    Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.

  4. 4

    Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the London Bridges work?

The London Bridges primarily works the Lats. Secondary muscles include the Biceps, Forearms, Middle Back, which assist during the movement.

Is the London Bridges good for beginners?

The London Bridges is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the London Bridges?

You need other to perform the London Bridges. Most commercial gyms will have this available.

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