Back Strength Workout - 45min Advanced
This advanced pull session prioritizes raw strength through heavy barbell work before moving into targeted handle isolation. By utilizing Tonal's dynamic weight modes, you will challenge your back and biceps through every inch of the range of motion. It is designed to build a thick, powerful posterior chain for experienced lifters.
This session is for advanced lifters or powerlifters looking to increase their pull strength and upper body thickness. It is ideal for athletes who need a strong back for sports like rowing, rock climbing, or grappling.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets, 60-90s between accessories, and 45s during bicep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the Smart Bar weight once you are set to prevent the digital weight from pulling you off balance.
Barbell Seated Lat Pulldown
Back, Biceps
Use Tonal's eccentric mode to fight the weight on the way up for a deep stretch in the lats.
Bent Over Row
Back, Biceps, Abs
Keep the cables parallel to your torso and squeeze your shoulder blades at the peak of the movement.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Minimize hip rotation as you pull the handle to maximize core and back engagement.
Biceps Curl
Biceps, Forearms
Avoid using momentum by keeping your elbows glued to your sides throughout the entire rep.
Seated Alternating Biceps Curl
Biceps, Forearms
Use the seated position to isolate the biceps and prevent any lower body swaying during the burnout.
Tall Kneeling Single Arm Lat Pulldown
Back, Biceps, Obliques
Maintain a vertical torso and let the cable pull your arm high to emphasize the lat stretch.
Straight Arm Pulldown
Back, Shoulders
Focus on driving the handles toward your hips with a slight bend in the elbows to isolate the lats.
Why this order
We start with high-intensity barbell compounds to leverage Tonal's maximum weight capacity while you are fresh. The workout then transitions to handle-based rows and pulldowns to focus on symmetry and unilateral stability. Finally, we isolate the biceps with higher-volume sets to drive metabolic stress and hypertrophy.
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 should I adjust weight for the barbell rows?
Start with a weight where you can maintain a flat back for all 5 reps. Tonal’s digital weight feels heavier than iron, so trust the initial suggested weight and use the Spotter mode if you struggle near the end of a set.
Can I swap the barbell for handles on the pulldowns?
While you can, the Straight Bar allows for a wider grip and more total weight, which is the focus of this strength-biased session. The bar helps mimic a traditional lat pulldown station found in commercial gyms.
What if the Pillar Bridge w/ Row is too difficult?
If you cannot maintain a stable bridge, drop the weight manually on the Tonal screen or perform the movement from your knees until your core strength catches up to your pulling power.