London Bridges

A intermediate strength exercise for the lats, done with a other equipment.

Main muscles: Lats
Also works: Biceps, Forearms and Upper back
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Pull

How to do the London Bridges

Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
Stand on the bar, using the rope to balance yourself. This will be your starting position.
Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the London Bridges

Questions

What muscles does the London Bridges work?

Mainly the lats, with the biceps, forearms and upper back helping.

Is the London Bridges good for beginners?

It's rated intermediate. Beginners can build up to it with Band Assisted Pull-Up first.

What can I do instead of the London Bridges?

Good alternatives that train the lats: Gironda Sternum Chins, Kipping Muscle Up, Muscle Up or Rocky Pull-Ups/Pulldowns.

How many sets and reps of the London Bridges should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).