London Bridge Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Rope
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Rope Lat Pulldown, Rope Row
How to: London Bridge
- Attach the rope to a high pulley on a cable machine.
- Stand or kneel in front of the machine with feet shoulder-width apart.
- Grip the rope with both hands, palms facing each other.
- Pull the rope down towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return to the starting position, maintaining tension on the muscles.
Common Mistakes
- Using too much momentum instead of controlled movements.
- Not engaging the back muscles sufficiently.
- Allowing the shoulders to creep up towards the ears.
Modifications
- Use a lighter weight or resistance band if struggling.
- Perform the exercise seated for additional support.
Tips
- Ensure proper grip on the rope for better stability.
- Engage your core throughout the exercise for enhanced form.
- Maintain a controlled motion to maximize muscle engagement.
London Bridge Alternatives
Tags
back
strength
latissimus dorsi
rope
upper body
intermediate