Back Strength Workout - 60min Advanced
You will challenge your upper body pulling mechanics through a high volume combination of heavy barbell work and precise handle isolation. This session prioritizes maximal force production on compound movements before transitioning into targeted bicep hypertrophy. It is designed for experienced lifters who want to maximize their pulling power and mid-back density.
This workout is for advanced athletes or powerlifters who have mastered their form and want to push their pulling strength to new limits. It is ideal for those looking to improve their deadlift accessory strength or develop a more muscular posterior chain.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets, 60-90s between accessories, 45-60s during isolation and finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the bar's digital weight once your back is flat and core is braced.
Barbell Chinup
Back, Biceps, Abs
Pull the bar toward your upper chest and squeeze your shoulder blades together.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the bar.
Seated Row
Back, Biceps, Abs
Sit tall and use the smart handles to initiate the pull with your elbows.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on the unilateral pull and prevent your torso from rotating toward the cable.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a perfectly stable plank while pulling the handle to your hip.
Seated Biceps Curl
Biceps, Forearms
Use the bench for support to isolate the biceps and prevent any body sway.
Alternating Biceps Curl
Biceps, Forearms
Focus on the peak contraction at the top of each rep as you alternate arms.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and control the eccentric return of the handles.
Why this order
We start with the heaviest barbell compound movements to capitalize on fresh neural energy for peak strength output. The workout then moves into handle-based rows and pulldowns for greater range of motion and unilateral stability. Finally, we finish with high-volume isolation to drive hypertrophy in the biceps and lats after the primary movers are fatigued.
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 determine the weight for the heavy barbell sets?
Let Tonal suggest your weight based on your digital strength score, but feel free to use the Weight Dial to adjust if you feel you have more than 2 reps left in the tank.
Can I use Spotter Mode during this workout?
Absolutely. Enable Spotter Mode on the heavy barbell rows and pulldowns to ensure you can safely complete your final reps if you hit failure.
Why are the bicep curls placed at the end?
We save isolation moves for the end so your biceps are not the limiting factor during the heavy back compounds where they act as secondary movers.