London Bridges
The London Bridges primarily targets your Lats, with support from Biceps, Forearms, Middle Back. It is best suited to intermediate lifters.
Intermediate level · Equipment: Other · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Forearms, Middle Back
How to perform London Bridges
- Step 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.
- Step 2. Stand on the bar, using the rope to balance yourself. This will be your starting position.
- Step 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.
- Step 4. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.
Frequently asked questions
Which muscles are primarily targeted during London Bridges?
This exercise focuses on the posterior chain with a specific emphasis on the muscles of the mid and upper back. It requires isometric stability to maintain proper spinal alignment throughout the movement.
What is the most common technical error when performing this movement?
The most frequent mistake is excessive arching of the lumbar spine, which shifts tension away from the upper back. Maintain a neutral pelvis and engage the core to ensure the back muscles do the work.
How should I position my shoulders for maximum back engagement?
Keep your shoulder blades retracted and depressed throughout the set. Avoid letting the shoulders shrug toward the ears, as this reduces the mechanical advantage of the target back muscles.
How can a beginner modify this exercise if it is too difficult?
Beginners can reduce the range of motion or perform the movement with a more upright torso angle. This decreases the gravitational load on the back muscles while the trainee builds foundational strength.
What is the recommended set and rep range for London Bridges?
Perform 3 to 4 sets of 10 to 15 controlled repetitions to prioritize muscle hypertrophy and endurance. Focus on a slow eccentric phase and a brief pause at the peak of the contraction.
Sample sets & reps for London Bridges
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Bent-Arm Barbell Pullover — barbell
- Cable Incline Pushdown — cable
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
- Chin-Up — bodyweight
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