Back Strength Workout - 60min Advanced
Build serious upper body pulling power with this high-intensity back and biceps session. You will start with heavy barbell compounds to maximize mechanical tension before transitioning into handle-based isolation for peak contraction. This advanced workout utilizes Tonal's digital resistance to ensure every rep of your accessory work is as challenging as your primary lifts.
This workout is designed for advanced lifters and athletes like rock climbers or rowers who require exceptional upper body pulling capacity. It is for the Tonal user who has mastered their form and is ready to push their absolute strength limits.
Equipment
Workout Plan
Rest 120 to 180 seconds between heavy barbell sets, 60 to 90 seconds for handle accessories, and 45 seconds between finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Spotter mode to push safely through heavy sets of five.
Barbell Chinup
Back, Biceps, Abs
Focus on the eccentric phase to build maximum pulling power with the bar.
Seated Row
Back, Biceps, Abs
Maintain a neutral spine and feel the digital weight pull you forward for a full lat stretch.
Bird Dog w/ Row
Obliques, Back, Abs
Fight the rotational pull of the cable by keeping your hips perfectly square to the floor.
Biceps Curl
Biceps, Forearms
Use Tonal's Chains mode to increase resistance at the top of the curl for a peak contraction.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using any momentum from your torso.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows to target the rear deltoids.
Why this order
The workout follows a logical progression from multi-joint barbell movements that allow for the highest weight loads to specific isolation exercises. By grouping movements by accessory, we maximize time under tension while minimizing setup transitions between the bar, handles, and rope. This order ensures you are freshest for the heavy rows and chinups where stability and force production are most critical.
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 dynamic weight modes for this workout?
Yes, I recommend using Chains or Eccentric mode for the Biceps Curls and Barbell Rows to increase the intensity and take advantage of Tonal's digital features.
What should I do if the barbell rows feel too heavy?
Ensure Spotter mode is enabled. If you struggle to complete a rep, Tonal will automatically reduce the weight so you can finish your set safely.
Can I substitute the Barbell Chinup if it is too difficult?
If the chinup is too challenging, you can use the Seated Lat Pulldown as a primary movement, but try to keep the rep range low and the weight heavy to maintain the strength focus.