How to do the London Bridge
London Bridge is a beginner multi-joint compound pushing exercise targeting the Upper Back in the Back region. Performed using rope, it falls under the strength category. Secondary muscles engaged include Shoulders and Biceps.
London Bridge demonstration · © GymiaFit
London Bridge at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders, Biceps, Forearms
- Equipment
- Rope
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
London Bridge step by step
- 1Attach the rope to a high anchor point.
- 2Stand facing away from the anchor point with your feet shoulder-width apart.
- 3Grasp the rope with an overhand grip, palms facing down.
- 4Lean forward slightly, keeping your back straight and core engaged.
- 5Pull the rope towards your body, squeezing your shoulder blades together.
- 6Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
London Bridge — questions
What muscles does the London Bridge work?
The London Bridge primarily targets the Upper Back. It also recruits the Shoulders, Biceps, Forearms as secondary movers.
What equipment do I need for the London Bridge?
You need rope. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the London Bridge suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the London Bridge?
Rope Climb, Elevator, Medicine Ball Overhead Slam train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the London Bridge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.