Back Athletic Workout - 20min Advanced
This high-intensity session targets your posterior chain through multi-planar pulling and integrated core stability. You will develop explosive rotational power and back thickness using advanced handle variations that challenge your coordination. It is a fast-paced workout designed to build a back that is as functional as it is aesthetic.
Advanced lifters and athletes, such as golfers or martial artists, who need to translate back strength into rotational power. It is ideal for those who want a challenging workout without needing to swap out handles for a bar.
Equipment
Workout Plan
Rest 90 seconds between power sets of Rotational Rows and 60 seconds between all other accessory movements.
Rotational Row
Back, Obliques
Rotate through your torso and drive the elbow back explosively while keeping the digital weight under control on the way back.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the horizontal pull of the cables to keep your hips perfectly square to the floor during the row.
Lying Face Curl
Biceps, Forearms
Fix your elbows in space and use Tonal's constant tension to squeeze your biceps at the peak of every rep.
X-Pulldown
Back, Biceps, Abs
Cross the cables and pull down and out in an arc to maximize the contraction in your lower lats.
Why this order
The workout begins with the Rotational Row to prioritize multi-planar power while the nervous system is fresh. We then move into the X-Pulldown for high-volume hypertrophy before using the Pillar Bridge w/ Row to integrate back strength with anti-rotational core stability. We finish with a high-rep isolation movement to drive blood flow and metabolic stress into the biceps.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Why use the Rotational Row first?
The Rotational Row is the most technically demanding move and requires the most power output, so we place it at the start when your energy and focus are at their peak.
Can I use Burnout mode for the Lying Face Curls?
Yes, enabling Burnout mode on the final set of Face Curls is a great way to ensure you have fully exhausted the biceps at the end of the session.
What if my hips rotate during the Pillar Bridge w/ Row?
If you cannot keep your hips square, manually lower the weight on Tonal by 2-3 pounds until you can maintain a perfect plank position throughout the set.