London Bridge
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Rope
- Body part
- Back
- Type
- Strength
The London Bridge is a rope-based pulling exercise that targets the latissimus dorsi, infraspinatus, teres major and minor, and mid and lower trapezius, with the rear deltoid, brachialis, brachioradialis, and sternal pectoralis as synergists. Performed with a rope attachment at a cable station or anchored point, it builds back width, rear shoulder strength, and scapular stability.
How to do the London Bridge
- 1Attach a rope to a cable pulley or anchor point set at approximately chest height. Stand facing the attachment, grip one end of the rope in each hand with a neutral (palms-facing) grip.
- 2Step back until the rope is taut and your arms are fully extended in front of you. Position your feet shoulder-width apart and hinge slightly at the hips, keeping your chest up and your spine neutral.
- 3Brace your core and retract your shoulder blades to initiate the movement.
- 4Pull the rope toward your torso by driving your elbows back and out to your sides, allowing your hands to split apart as the rope passes your chest.
- 5Continue pulling until your hands reach the sides of your ribcage and your elbows are fully drawn behind your torso.
- 6Squeeze your back muscles and hold the contracted position for a brief pause.
- 7Slowly extend your arms back to the starting position under control, allowing your shoulder blades to protract fully before beginning the next rep.
Form tips
- Initiate every rep by squeezing your shoulder blades together before bending your elbows — this ensures your back muscles do the work rather than your biceps.
- Keep your torso stable throughout; avoid rocking back to help the weight move.
- Allow your hands to spread apart naturally as you pull — this rope-specific motion increases the range of motion and end-range contraction of the lats and rear delts.
- Control the eccentric (return) phase over two to three seconds to maximize time under tension in the target muscles.
Common mistakes
- Using momentum by leaning back as you pull, which shifts stress away from the back muscles and onto the lower back.
- Pulling with the biceps rather than initiating with the shoulder blades, reducing activation in the lats and trapezius.
- Letting the hands stay close together throughout the pull instead of allowing them to spread, which limits the contraction of the infraspinatus and teres muscles.
- Rushing the return phase and letting the cable snap your arms forward, which eliminates eccentric tension and increases injury risk at the shoulder.
Frequently asked questions
What muscles does the London Bridge work?
The London Bridge primarily works the latissimus dorsi, infraspinatus, teres major, teres minor, and the middle and lower trapezius. The brachialis, brachioradialis, posterior deltoid, and sternal head of the pectoralis major assist the movement.
What equipment do I need for the London Bridge?
You need a rope attachment connected to a cable machine or a secure low-to-mid anchor point with resistance (such as a resistance band). A cable station at chest height is the most common setup.
How is the London Bridge different from a standard cable row?
The rope attachment allows your hands to spread apart at the end of the pull, creating a wider arc and a stronger contraction in the rear shoulder and rotator-cuff muscles compared to a straight-bar or V-bar row.
Where should I set the cable pulley height?
Approximately chest height is typical, but adjusting slightly higher or lower changes the angle of pull and which back muscles are emphasized. Experiment to find the angle where you feel the most tension in your mid and lower back.
How many sets and reps should I do?
For general back development, 3–4 sets of 10–15 reps works well. Because this is an isolation-style cable movement, moderate weight with controlled form is more effective than loading heavy at the expense of technique.
