Napra

London Bridges

StrengthIntermediate LatsBicepsForearmsMiddle back
London Bridges, step 1
1. Stand on the locked Smith bar (or a sturdy box) holding a rope anchored high above; your body is straight.
London Bridges, step 2
2. Keeping your body straight, go hand over hand down the rope and lean back until you are horizontal; climb back the same way.

How to do it

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

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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