Back Strength Workout - 20min Intermediate
You will focus on building raw pulling power and bicep thickness in this high intensity session. By combining heavy vertical and horizontal movements, you maximize the recruitment of the latissimus dorsi and rhomboids. This workout is designed for those who want to improve their functional strength and posture using Tonal's constant tension.
This is ideal for intermediate lifters or climbers who need to develop upper body pulling power and grip endurance. It is also great for office workers looking to reverse the effects of sitting by strengthening the posterior chain.
Equipment
Workout Plan
Rest 120 to 180 seconds between heavy compound sets and 60 to 90 seconds between accessory movements.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your belly button while bracing your core.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Stay tall through your spine and use Tonal's digital weight to control the reach on each negative.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure the tension stays entirely on the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows straight down toward your hips and pause briefly at the bottom of the movement.
Why this order
We lead with a heavy vertical pulldown and bent over row to hit the largest muscle groups of the back while your energy is highest. The transition to a single-arm kneeling row introduces a core stability challenge before finishing with high-volume bicep curls to exhaust the secondary movers. This sequence ensures maximal force production early on followed by metabolic stress to drive muscle growth.
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 heavy should the first two exercises feel?
Since the goal is strength, you should select a weight where you could only perform one or two more reps with perfect form by the end of the set.
Should I use any of Tonal's dynamic weight modes?
Yes, turning on Eccentric mode for the Pulldowns will help build additional strength by overloading the muscle during the lengthening phase of the movement.
What if I feel my grip giving out before my back muscles?
Focus on pulling with your elbows rather than your hands, and let Tonal's digital weight provide a consistent load throughout the entire range of motion.
Can I substitute the handles for the smart bar?
This specific session is optimized for handles to allow for a greater range of motion and a neutral grip, which can be more comfortable for the shoulders during heavy sets.