Back Endurance Workout - 30min Intermediate
This high volume session targets your pull muscles to build incredible muscular endurance. By combining heavy barbell compounds with high rep handle accessories, you will improve your work capacity and posture. This is a comprehensive back and bicep burn designed to keep your heart rate up and muscles under tension.
This is designed for rock climbers, rowers, or any athlete looking to improve their pulling stamina and grip strength. It is also ideal for those wanting to improve muscle definition through high-volume training.
Equipment
Workout Plan
Keep rest periods short between 30 and 45 seconds to maintain the endurance stimulus and keep your heart rate elevated.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and pull the bar toward your belly button, squeezing your shoulder blades together.
Barbell Biceps Curl
Biceps, Forearms
Use the smart bar to keep a steady tempo, focusing on the squeeze at the top of every rep.
Single Arm Bent Over Row
Back, Biceps, Abs
Avoid rotating your torso; stay square to the floor to maximize the pull on each side.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and control the weight on the way down to maximize time under tension.
Reverse Fly
Back, Shoulders
Maintain a slight bend in the elbows and pull the handles apart until your arms are in line with your shoulders.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward the floor while keeping your chest tall against Tonal's digital resistance.
Why this order
The workout begins with the barbell bent over row to recruit the most muscle fibers while you are fresh before moving into handle-based isolation work. Grouping the handle exercises in the middle minimizes equipment transitions to facilitate shorter rest periods. We finish with a high-rep barbell bicep burnout to fully exhaust the smaller muscle groups.
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
Should I use Tonal's Spotter mode for these high-rep sets?
Yes, Spotter mode is excellent for endurance sets because it will automatically reduce the digital weight if you begin to struggle in the final few reps, ensuring you finish the set safely.
What weight setting should I aim for if I am used to lower reps?
Aim for about 50 to 60 percent of your typical 8 rep max. The goal is high volume and consistent movement, so let Tonal's AI adjust the weight if it feels too heavy to maintain form.
Can I substitute the seated lat pulldown if I do not have a bench?
You can perform the pulldown in a tall kneeling position on the floor. Tonal will track your range of motion similarly, but ensure you keep your core tight to stabilize yourself without the bench.