Back Strength Workout - 45min Advanced
This advanced session targets the entire posterior chain and biceps using high-volume compound pulls and targeted isolation. You will move from heavy seated rows to explosive rotational work, finishing with a high-rep bicep burnout to maximize hypertrophy and strength. It is designed to challenge your grip and pulling power through diverse angles.
Ideal for advanced lifters, rowers, or climbers who want to build significant upper-body pulling strength and muscular endurance. This session is perfect for athletes who have hit a plateau and need high-intensity digital weight to trigger new growth.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets, 60-90s for accessory movements, and 30-45s during the final bicep burnout.
Seated Row
Back, Biceps, Abs
Sit tall and drive your elbows back while squeezing your shoulder blades together against the digital tension.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your back flat and use Tonal's spotter mode to push through your final heavy reps.
Rotational Row
Back, Obliques
Rotate through your torso and pull the handle toward your hip, engaging your obliques and lats.
Seated Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and avoid using momentum; let the constant tension do the work.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your ribs and control the eccentric return for 3 seconds.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and pull the handles down to your thighs, focusing on the lat squeeze.
Why this order
The workout follows a traditional compound-to-isolation progression to prioritize neurological energy for heavy rows before moving into hypertrophy-focused accessories. Rotational and single-arm variations are included mid-workout to ensure bilateral symmetry and core engagement. We finish with a high-volume bicep block to maximize the pump and metabolic stress after the heavy lifting is complete.
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
Which Tonal weight modes should I use for the heavy rows?
For the Seated Row and Lat Pulldown, consider using Eccentric mode or Chains. These modes increase the resistance during the strongest parts of your lift, forcing your muscles to work harder.
What should I do if my grip fails before my back does?
Tonal's handles provide constant tension which can be taxing on the grip. If you feel your hands giving out, focus on 'hooking' your fingers and pulling from the elbow rather than squeezing the handle too tight.
How do I choose the right starting weight for the 5-rep sets?
Select a weight that feels like a 9 out of 10 effort for 5 reps. If Tonal doesn't automatically adjust, manually increase the weight until the final rep of each set is a significant challenge.