London Bridges
How to do the London Bridges
- 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
Stand on the bar, using the rope to balance yourself. This will be your starting position.
- 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
Keeping your body straight, reverse the motion, going hand over hand back to the starting position.
How to program the London Bridges
Sets and reps
As a compound movement, the London Bridges responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The London Bridges is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the London Bridges into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the London Bridges work?
The London Bridges primarily targets the Lats. It also recruits the Biceps, Forearms, Middle Back as supporting muscles.
What equipment do I need for the London Bridges?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the London Bridges should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
