London Bridges

Also called rope lean back, hand over hand rope and rope walk.

Works

Lats, plus biceps, forearms and upper back

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Stand on the bar, using the rope to balance yourself. This will be your starting position.
2. 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.
3. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

Cues

• Stand on the locked bar, grip the rope.
• Body straight, lean back.
• Go hand over hand down.
• Climb back up the same way.

Common mistakes

• Hips sagging.
• Letting go of tension.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a sore elbow. Pain that's sharp or gets worse set to set means stop.

Harder

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