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Back Endurance Workout - 45min Intermediate

This endurance-focused session builds lasting pulling power and muscle stamina through high-volume repetitions. You will move through a sequence of compound rows and isolation curls designed to keep your heart rate elevated while torching your lats and arms. It is a high-density routine that prioritizes time under tension.

This workout is ideal for climbers, rowers, or any athlete looking to improve their pulling stamina and upper body postural integrity. It is also great for those looking to add muscle volume without the joint stress of heavy lifting.

45mDuration
8Exercises
18Total Sets
Back, BicepsMuscles

Equipment

Handles

Workout Plan

Keep rest periods between 30 and 45 seconds to maintain an elevated heart rate and maximize the endurance stimulus.

Handles
Superset
Seated Row

Seated Row

Back, Biceps, Abs

Squeeze your shoulder blades together at the peak of the movement to maximize back engagement.

3 x 18
Half Kneeling Single Arm Row

Half Kneeling Single Arm Row

Back, Biceps, Obliques

Brace your core to prevent rotation as you pull the digital weight toward your hip.

2 x 15
Handles
Superset
Reverse Fly

Reverse Fly

Back, Shoulders

Focus on a wide sweeping motion and avoid shrugging your shoulders toward your ears.

2 x 20
Biceps Curl

Biceps Curl

Biceps, Forearms

Keep your elbows pinned to your sides to ensure the biceps are doing all the work.

3 x 15
Handles
Superset

Alternating Biceps Curl

Biceps, Forearms

Use a controlled tempo to keep constant tension on the cables throughout each rep.

2 x 20

Reverse Grip Biceps Curl

Biceps, Forearms

Maintain a firm grip on the handles to target both the forearms and the brachialis.

1 x 25
Handles
Superset
Neutral Lat Pulldown

Neutral Lat Pulldown

Back, Biceps, Abs

Pull the handles toward your collarbones while keeping your chest tall and core engaged.

3 x 15

Straight Arm Pulldown

Back, Shoulders

Maintain a slight bend in your elbows and drive the handles down to your thighs using your lats.

2 x 18

Why this order

We begin with vertical and horizontal compound pulls to fatigue the largest muscle groups while you are fresh. We then transition into unilateral work to correct imbalances, followed by high-rep isolation movements to maximize metabolic stress in the biceps and rear delts.

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Frequently Asked Questions

What weight should I select for such high rep ranges?

Since this is an endurance workout, Tonal will likely suggest a lighter weight than your 10-rep max. Aim for a resistance where the last 3-4 reps of every set are challenging but your form remains perfect.

Can I use the Smart Bar for any of these movements?

This specific program is optimized for handles to allow for a greater range of motion and unilateral work. While you could swap for a bar, handles are better for maintaining the constant tension required for endurance.

How often should I perform this endurance back workout?

Because it focuses on endurance rather than max strength, you can perform this 2 times per week, provided you have at least 48 hours of recovery between sessions.

Should I turn on any Tonal features like Burnout or Eccentric?

Burnout mode is excellent for the final set of Bicep Curls to ensure you reach complete fatigue. Avoid Eccentric mode for this specific endurance goal as it may increase recovery time significantly.