10 Best London Bridge Alternatives for Upper-Back Strength

The London Bridge is done standing with a rope. Ranked closest by our scoring: the Cable Upper Row, the Lever Reverse T-Bar Row and the Lever T Bar Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: London Bridge

London BridgePlay demonstration
Primary muscle
Upper Back
Equipment
Rope
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Biceps, Forearms

How to perform London Bridge
  1. Attach the rope to a high anchor point.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Grasp the rope with an overhand grip, palms facing down.
  4. Lean forward slightly, keeping your back straight and core engaged.
  5. Pull the rope towards your body, squeezing your shoulder blades together.
  6. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked London Bridge Alternatives

10 substitutes, ranked by how closely each one matches the London Bridge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Cable Upper RowPlay demonstration

    1. Cable Upper Row

    89% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    A good swap when you have a cable machine to work with, and it still works the upper back.

    How to perform this exercise
    1. Attach a straight bar to a cable machine at chest height.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement.
    7. Slowly release the bar back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: a cable, not a suspension trainer
    • Body position: standing, the same as the London Bridge
  2. Lever Reverse T-Bar RowPlay demonstration

    2. Lever Reverse T-Bar Row

    75% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

    A good swap when you have a lever machine to work with, and it still works the upper back.

    How to perform this exercise
    1. Adjust the seat height and footplate position on the leverage machine.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: a machine, not a suspension trainer
    • Body position: standing, the same as the London Bridge
  3. Lever T Bar RowPlay demonstration

    3. Lever T Bar Row

    75% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your torso, squeezing your shoulder blades together.
    6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: a machine, not a suspension trainer
    • Body position: standing, the same as the London Bridge
  4. Lever T-Bar Reverse Grip RowPlay demonstration

    4. Lever T-Bar Reverse Grip Row

    75% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Keep your back straight and engage your core.
    4. Pull the handles towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: a machine, not a suspension trainer
  5. Smith Bent Over RowPlay demonstration

    5. Smith Bent Over Row

    74% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the upper back.

    How to perform this exercise
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: a machine, not a suspension trainer
    • Body position: standing, the same as the London Bridge
    • Balance: easier to stay steady on than the London Bridge
  6. Smith Narrow RowPlay demonstration

    6. Smith Narrow Row

    74% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
    2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
    3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
    4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: a machine, not a suspension trainer
    • Balance: easier to stay steady on than the London Bridge
  7. Smith Reverse Grip Bent Over RowPlay demonstration

    7. Smith Reverse Grip Bent Over Row

    74% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an underhand grip, hands shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: a machine, not a suspension trainer
    • Body position: standing, the same as the London Bridge
    • Balance: easier to stay steady on than the London Bridge
  8. ElevatorPlay demonstration

    8. Elevator

    74% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: bodyweight only, not a suspension trainer
    • Body position: standing, the same as the London Bridge
    • Balance: harder to stay steady on than the London Bridge
  9. Kettlebell Two Arm RowPlay demonstration

    9. Kettlebell Two Arm Row

    74% match
    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: free weights, not a suspension trainer
    • Body position: standing, the same as the London Bridge
    • Balance: harder to stay steady on than the London Bridge
  10. Barbell Bent Over RowPlay demonstration

    10. Barbell Bent Over Row

    73% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the hips while keeping your back straight and chest up.
    3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, the same as the London Bridge
    • Equipment: free weights, not a suspension trainer
    • Body position: standing, the same as the London Bridge
    • Balance: harder to stay steady on than the London Bridge

London Bridge FAQ

What muscles does London Bridge work?

The London Bridge targets the upper-back, primarily the rhomboids, middle and lower trapezius and posterior deltoids, while also recruiting the erector spinae for spinal extension and the glutes for hip drive. Cue: pinch your shoulder blades together at the top to maximize rhomboid and mid-trap activation.

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