Back Strength Workout - 45min Advanced
This advanced strength session focuses on high-tension movements to build a powerful back and thick biceps. You will start with heavy barbell compounds to maximize mechanical load before moving into isolation finishers. This workout is designed to challenge your grip and stability using Tonal's variable resistance.
This workout is for advanced athletes and lifters who want to prioritize pulling power and upper body hypertrophy. It is particularly effective for rock climbers or functional fitness competitors looking to strengthen their posterior chain.
Equipment
Workout Plan
Rest 120 to 150 seconds between heavy barbell sets. Rest 60 to 90 seconds for handle accessories and 45 seconds for rope finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and maintain a flat back as you pull the bar toward your navel.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's digital weight to control the descent.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on pulling the handle back with your elbow while keeping your torso square to the floor.
Rotational Row
Back, Obliques
Rotate through your mid-back and hips to generate power through the pull.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip and squeeze the rope at the top to fire up your forearms.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and pull the ends apart to target the rear delts.
Why this order
The workout begins with heavy barbell compound movements to leverage maximum digital weight while your CNS is fresh. We then move into single-arm handle variations to address muscular imbalances and finish with high-rep rope work to maximize metabolic stress in the biceps and rear delts.
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 should I do if my grip gives out before my back does?
Focus on driving your elbows back rather than pulling with your hands. You can also slightly lower the weight on the next set to maintain form or let Tonal's Spotter Mode assist you as you reach fatigue.
Why use the Straight Bar for pulldowns instead of handles?
The Straight Bar allows for a more stable base and generally higher weight loads, which is ideal for the pure strength focus of the first half of this workout.
Can I enable Eccentric Mode for this workout?
Yes, Eccentric Mode is highly recommended for the Biceps Curls and Lat Pulldowns to increase time under tension and maximize muscle fiber recruitment.
How often should I perform this specific back session?
Because this is a high-volume strength session, you should allow at least 48 to 72 hours of recovery before hitting these same muscle groups again.