Back Strength Workout - 30min Intermediate
You will build serious pulling power and arm thickness with this targeted back and biceps strength session. By emphasizing heavy barbell compounds followed by high-volume accessory work, we maximize both mechanical tension and metabolic stress. This workout is designed to help you break through plateaus and master the art of the pull.
Ideal for intermediate lifters or climbers looking to increase their raw pulling strength and bicep durability. It is a perfect fit for anyone wanting a high-intensity, time-efficient upper body session.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets, 60-90 seconds for handle-based compounds, and 45 seconds for rope finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the Barbell's smart handles to lock in the weight and drive your elbows toward the ceiling.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal’s digital weight to control the descent.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the cable's pull on the way back to maximize the eccentric load.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips while maintaining a proud chest.
Hammer Curl
Biceps, Forearms
Use a neutral grip on the rope and focus on a fast squeeze at the top of each rep.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, separating the ends to activate your rear deltoids.
Why this order
We start with the Barbell Bent Over Row to capitalize on peak energy for our heaviest movement before moving to vertical pulling. Exercises are grouped by accessory—starting with the bar, moving to handles, and finishing with the rope—to keep your heart rate up and transitions seamless.
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 my starting weight?
Tonal will automatically suggest a starting weight based on your previous lifts; however, for the heavy Barbell Rows, ensure you feel challenged by the 5th rep while maintaining a flat back.
Can I use the Smart Bar for the biceps curls?
Yes, this workout is programmed specifically to use the Straight Bar for both rows and curls to minimize equipment changes and allow for heavier loading.
What if I can't reach the suggested rep count?
If you're struggling to finish your sets, Tonal's Spotter mode will automatically reduce the digital weight so you can complete the movement safely.