London Bridges

An intermediate strength exercise for the back, biceps and forearms.

Movement guide

London Bridges

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Biceps · Forearms

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Incline ring row demonstrated on the 3D figure

3D demoIncline ring rowBeginner · Gymnastic rings

Similar move, beginner grade.

This move

London BridgesIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Forearms.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Side To Side Chins demonstrated on the 3D figure

3D demoSide To Side ChinsIntermediate · Other / check instructions + Pull-up bar

3D demoChin-upAdvanced · Pull-up bar

Inverted row demonstrated on the 3D figure

3D demoInverted rowIntermediate · Pull-up bar

Negative pull-up demonstrated on the 3D figure

3D demoNegative pull-upIntermediate · Pull-up bar + A step

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Questions people ask

What muscles does the London Bridges work?

Mainly the back, with help from the biceps and forearms.

What equipment do I need for the London Bridges?

Other / check instructions.

Is the London Bridges good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Incline ring row.

What is an easier alternative to the London Bridges?

Try the Incline ring row. It works similar muscles at a lower grade.

How do I make the London Bridges harder?

Progress to the Mixed-grip chin-up, or add load, range or slower lowering once your form is solid.