London Bridge

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core

Core

Muscle Activation

Back · Latissimus Dorsi · Trapezius

90%

Brachialis · Brachioradialis · Deltoids (Posterior)

10%

Equipment

Rope

Setup / Starting Position

Extend your right arm forward and your left leg back, keeping them in line with your body and parallel to the floor.

Exercise Position

Grab the top part of the rope with both hands by placing one above the other.
Stand with your feet roughly hip-width apart at the base of the rope and lean back while maintaining a slight bend in your elbows. This is your starting position.
Keeping your knees slightly bent, slowly lower yourself down toward the floor by moving your hands down on the rope.

Form & Performance

slowly bring your right elbow and left knee together under your body, rounding your back and contracting your abs
Extend your arm and leg back out, returning to the original position.
Repeat the exercise for the desired number of repetitions, then switch sides and perform the same steps with your left arm and right leg.
Pull yourself back up to a standing position by moving your hands up the rope. As you reach up to grab the rope, rotate your torso and extend forward to stretch the lats and replicate a single arm row