Exercise guide
London Bridges
London Bridges are a rope-based pulling exercise performed while the feet remain elevated and the body leans backward. The lats and middle back pull the body, while the biceps and forearms assist and maintain the grip.
Training context
Understanding the London Bridges Setup
The exercise depends on two separate supports: an overhead rope anchor and a stable platform for the feet. Both must be rated for the athlete's full bodyweight and unable to move.
Standing on a Smith-machine bar is appropriate only when the bar and safeties are mechanically locked. A purpose-built platform is generally easier to verify and use safely.
Technique overview
Move one hand at a time without losing tension
Stand on the secured platform and take a firm grip on the rope. Keep the body long as the hands move downward one at a time, allowing the torso to lean back. Reverse the hand-over-hand pattern to return upright. Stop before the grip fails or either support shifts.
Treat this as an overview and use a range, pace, and setup you can control.