London Bridges

How to perform

1. 01Attach 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. 02Stand on the bar, using the rope to balance yourself. This will be your starting position.
3. 03Keeping 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. 04Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.