Exercise guide · Beginner · Compound

London Bridge: How to Do It & Muscles Worked

The London Bridge exercise targets the upper back using a rope attached to a high anchor point. It involves pulling the rope towards the body while squeezing the shoulder blades together, engaging the upper back, shoulders, biceps, and forearms.

Primary muscles
Traps
Secondary muscles
Biceps , Forearms , Shoulders
Equipment
Rope
Level · type
Beginner · Compound
Demonstration of the london bridge
Front view: muscles worked by the london bridge. Primary: traps. Secondary: biceps, forearms and shoulders.
Back view: muscles worked by the london bridge. Primary: traps. Secondary: biceps, forearms and shoulders.
Primary Secondary

How to do the london bridge

  1. Step 1: Attach the rope to a high anchor point.
  2. Step 2: Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step 3: Grasp the rope with an overhand grip, palms facing down.
  4. Step 4: Lean forward slightly, keeping your back straight and core engaged.
  5. Step 5: Pull the rope towards your body, squeezing your shoulder blades together.
  6. Step 6: Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the london bridge by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

London Bridge alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.