Back Strength Workout - 20min Intermediate
Build a powerful posterior chain and thicker biceps with this focused barbell-only session. By utilizing the straight bar for the entire workout, you minimize transition time while keeping the intensity high on your lats and arms. This routine is designed to challenge your pulling capacity through varied rep ranges.
Intermediate lifters looking to improve their deadlift support strength or athletes like rowers and climbers who need high-tensile back power. It is ideal for those who want a heavy strength stimulus in a condensed timeframe.
Equipment
Workout Plan
Rest 120 seconds between heavy sets of Barbell Rows, 60-90 seconds for accessory movements, and 45 seconds before the final burnout.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric mode to control the descent and maximize tension in your lats.
Barbell Biceps Curl
Biceps, Forearms
Squeeze the smart bar at the top and avoid using momentum to swing the weight.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar toward your upper chest while keeping your core tight to avoid excessive leaning.
Barbell Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and depress your shoulder blades as you pull the bar to your thighs.
Why this order
This workout employs a compound-to-isolation progression beginning with the heavy Barbell Bent Over Row to recruit the most muscle fibers while you are fresh. Using only the Smart Bar accessory streamlines the session for efficiency on Tonal, moving from vertical pulls into targeted bicep work and finishing with a high-rep lat isolation.
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 turn on any Tonal features for the heavy rows?
Yes, enabling Eccentric Mode on the Barbell Bent Over Row is highly recommended to challenge your strength during the lowering phase of the movement.
Can I do this workout without the Smart Bar?
While the programming is optimized for the bar, you could substitute handle-based rows and curls, though you may need to adjust the digital weight manually to match the bar's feel.
What should I do if the final 15 reps feel too light?
Tonal's AI will adjust your weight over time, but for the straight arm pulldown finisher, you can use the 'plus' button on the bar to increase weight for a true burnout effect.