GymPlan AILondon Bridges
London Bridges is an intermediate compound exercise that mainly works your lats, with help from your biceps, forearms and upper back.
How to do the london bridges
- 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.
- Stand on the bar, using the rope to balance yourself. This will be your starting position.
- 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.
- Keeping your body straight, reverse the motion, going hand over hand back to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Chin UpBodyweight · BeginnerFAQ
What muscles does the london bridges work?
It mainly works your lats; your biceps, forearms and upper back assist.
How many sets and reps of london bridges should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the london bridges good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.