Back Strength Workout - 45min Intermediate
This intermediate back and biceps session is designed to maximize pulling power using high-tension compound movements and focused isolation. By utilizing Tonal's digital resistance, you will challenge your lats and arms through multiple planes of motion. It is perfect for those looking to build a wider back and stronger pull-up capacity.
This is ideal for intermediate lifters or climbers wanting to improve their pulling strength and grip endurance. It also suits anyone looking for a comprehensive upper-body pull session using only handles.
Equipment
Workout Plan
Rest 120-150s between heavy pulldowns and rows, 60-90s between biceps accessories, and 45s for the high-rep finishers.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as the cables retract.
Single Arm Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handle toward your waist, not your chest.
Seated Biceps Curl
Biceps, Forearms
Press your back into the bench to ensure your biceps are doing all the work.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing the ceiling to target your forearms and brachialis.
Reverse Fly
Back, Shoulders
Pull the handles apart with straight arms, focusing on the back of your shoulders.
Biceps Curl
Biceps, Forearms
Use Tonal's digital weight to maintain a steady tempo without swinging your torso.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your lats at the bottom of each rep.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in the elbows and sweep the handles all the way to your thighs.
Why this order
We start with heavy vertical and horizontal pulls while your central nervous system is fresh for maximum power output. We then transition into unilateral work to fix imbalances followed by high-volume isolation to finish off 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
Should I use any specific Tonal weight modes?
Yes, for the main compound lifts like the Lat Pulldown, try using Chains mode to increase resistance at the bottom of the pull.
What if the weight feels too light for the five-rep sets?
Increase the weight manually on the screen; Tonal digital weight is most effective when you are genuinely struggling by the final rep of the set.
How often should I perform this back-focused workout?
For optimal strength gains, perform this routine twice a week with at least 48 hours of rest between sessions to allow for muscle recovery.