Upper back exercise · rope
London Bridge
The london bridge is a rope exercise that targets the upper back, with the shoulders, biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Shoulders, biceps, forearms
- Equipment
- Rope
- Body part
- Back
How to do the london bridge
- Attach the rope to a high anchor point.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Grasp the rope with an overhand grip, palms facing down.
- Lean forward slightly, keeping your back straight and core engaged.
- Pull the rope towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The shoulders, biceps and forearms work as secondary muscles. See all upper back exercises or every rope & strap exercise.
