London Bridge
Strengthen your upper back, rear deltoids, and rotator cuff with the London Bridge, a targeted rope pull. Enhance posture and shoulder stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Description
A bodyweight exercise that targets the lower back, glutes, and hamstrings. It involves lying on your back with your knees bent and lifting your hips off the floor.
Save London Bridge to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do London Bridge
- 01Setup
Attach a rope to a cable machine at approximately chest height. Stand facing the machine, stepping back a few feet to create initial tension in the rope.
- 02Setup
Grasp the ends of the rope with an overhand grip, palms facing each other, and extend your arms fully without locking your elbows. Maintain a slight bend in your knees and engage your core.
- 03
Initiate the movement by pulling the rope towards your face or upper chest, simultaneously flaring your elbows out to the sides. Focus on squeezing your shoulder blades together as you pull.
- 04
Continue pulling until your hands are close to your ears and your shoulder blades are fully retracted. Hold this peak contraction for a moment, feeling the engagement in your upper back and rear deltoids.
- 05
Slowly and with control, extend your arms back to the starting position, resisting the pull of the cable. Allow your shoulder blades to protract naturally without letting your shoulders round forward excessively.
Tips
- Focus on driving your elbows back and wide to maximize the engagement of your rear deltoids and upper back muscles.
- Maintain a stable torso throughout the movement; avoid leaning back or using momentum to pull the weight.
- Emphasize the eccentric (lowering) phase of the movement, taking 2-3 seconds to return to the starting position to increase muscle time under tension.
- Keep your gaze straight ahead and your neck neutral to prevent strain and ensure proper spinal alignment.
Common mistakes
- Using too much arm strength instead of back and shoulder muscles: Initiate the pull by squeezing your shoulder blades together first, leading with your elbows, rather than just bending your arms.
- Rounding the shoulders forward at the start of the movement: Maintain good posture with your chest up and shoulders slightly back, even in the stretched position.
- Leaning back excessively to pull the weight: Keep your core tight and maintain a relatively upright torso, adjusting the weight if you find yourself needing to lean back.
In the Ellim app, London Bridge unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train london bridge?
Get Ellim — FreeQuestions
What muscles does London Bridge work?
London Bridge primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is London Bridge good for beginners?
London Bridge is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for London Bridge?
You need Rope to perform London Bridge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for London Bridge?
Focus on driving your elbows back and wide to maximize the engagement of your rear deltoids and upper back muscles. Maintain a stable torso throughout the movement; avoid leaning back or using momentum to pull the weight. Emphasize the eccentric (lowering) phase of the movement, taking 2-3 seconds to return to the starting position to increase muscle time under tension. Keep your gaze straight ahead and your neck neutral to prevent strain and ensure proper spinal alignment.
What are common mistakes when doing London Bridge?
Using too much arm strength instead of back and shoulder muscles: Initiate the pull by squeezing your shoulder blades together first, leading with your elbows, rather than just bending your arms. Rounding the shoulders forward at the start of the movement: Maintain good posture with your chest up and shoulders slightly back, even in the stretched position. Leaning back excessively to pull the weight: Keep your core tight and maintain a relatively upright torso, adjusting the weight if you find yourself needing to lean back.
Related exercises
Suspended Row
Back · Infraspinatus · Body weight
Rope Climb
Back · Infraspinatus · Rope
Gironda Sternum Chin
Back · Latissimus Dorsi · Body weight
Inverted Row
Back · Infraspinatus · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of London Bridge.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store