London Bridges
How to do the London Bridges with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Forearms, Mid Back
Other
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.
Log it, see it on your body.
Every London Bridges set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
London Bridges: common questions
What muscles does the London Bridges work?
The London Bridges primarily works the Lats. It also recruits the Biceps, Forearms and Mid Back as supporting muscles.
Is the London Bridges suitable for beginners?
The London Bridges is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the London Bridges a compound or isolation exercise?
The London Bridges is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the London Bridges with correct form?
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. Follow the full step-by-step above for the complete movement.
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