Back Strength Workout - 20min Advanced
Develop serious pulling power in this 20-minute advanced session. You will focus on heavy barbell movements for maximum strength before transitioning to high-volume rope finishers to maximize muscle growth. This is a high-intensity session designed to hit your lats and biceps from multiple angles.
Advanced lifters and athletes, such as climbers or rowers, who need to improve their total pulling force and grip strength. It is ideal for those with limited time who still want to lift heavy.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets and 60 seconds during the rope accessory and finisher movements.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the StraightBar's digital weight only after you've set your hinge to protect your lower back.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of the bar path.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid swinging your elbows to keep the tension on the brachialis.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead while flaring your elbows to target the rear delts and upper back.
Why this order
This session follows a compound-to-isolation progression to ensure maximum neurological output on the heavy barbell rows. By grouping the StraightBar and Rope exercises together, we minimize Tonal arm adjustments and maximize your time under tension in this condensed 20-minute window.
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
What weight should I aim for on the Barbell Bent Over Row?
Start with a weight that allows you to complete 5 perfect reps; Tonal's digital weight will automatically suggest a starting point based on your previous strength assessments.
Should I use any Smart Features for this workout?
Yes, I recommend turning on Eccentric Mode for the Seated Lat Pulldowns to increase time under tension and maximize hypertrophy in the lats.
Can I do this workout more than once a week?
Because of the high intensity and stress on the lower back during barbell rows, I recommend performing this once or twice a week with at least 48 hours of rest between sessions.
How do I handle the grip on the Face Pulls if it feels heavy?
Focus on using your upper back to drive the movement rather than just your hands; if your grip is failing, you can utilize the Spotter mode by clicking the smart handle button.