Back Strength Workout - 20min Advanced
This high-intensity session prioritizes heavy compound pulling movements to build a thick, powerful back and strong biceps. By utilizing Tonal's digital resistance for both horizontal and vertical planes, you will maximize tension throughout the entire range of motion. This workout is specifically designed for experienced lifters who want to push their pulling capacity in a condensed timeframe.
Advanced lifters who want to maximize their pulling power and upper body density in a short window. This program is specifically built for athletes who prioritize structural balance and grip strength.
Equipment
Workout Plan
Rest 120-150s between heavy barbell row sets, 90s between pulldowns, and 60s for bicep isolation and flies.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Mode and pull the bar toward your navel while keeping your spine neutral and core braced.
Barbell Biceps Curl
Biceps, Forearms
Use the digital weight to maintain a slow, controlled eccentric phase for maximum bicep muscle fiber recruitment.
Reverse Fly
Back, Shoulders
Maintain a slight bend in the elbows and focus on pulling the handles apart using your mid-back, not your momentum.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades together at the bottom of the movement.
Why this order
We lead with the Barbell Bent Over Row to hit the largest muscle groups while energy is highest. This is followed by heavy curls to tax the biceps before transitioning to handles for the vertical pull of the Seated Lat Pulldown and finishing with high-volume Reverse Flies for postural balance.
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
How do I choose the right starting weight for the barbell row?
Since this is a strength-focused session, start with a weight that Tonal recommends for a 5-rep max. If the spotter mode kicks in too early, slightly reduce the digital weight for the following sets.
How do I handle the transition between bar and handles?
Tonal makes the switch seamless. Simply unclip the StraightBar after your curls and attach the handles for the lat pulldowns to keep your rest periods efficient.
Should I use any specific Tonal weight modes for the compound lifts?
For the Barbell Bent Over Row, enabling Eccentric Mode will challenge your control on the way down, which is an excellent way to break through strength plateaus.
Can I perform this workout more than once a week?
Because this is a high-intensity session for advanced lifters, allow at least 48 to 72 hours of recovery before repeating this specific back and biceps volume.