Pull General Fitness Workout - 20min Advanced
This high-intensity pull session focuses on building a powerful back and defined biceps using a combination of heavy barbell work and cable isolation. By front-loading the workout with a technical compound lift, you maximize your strength potential before moving into high-volume hypertrophy work. It is designed for experienced lifters who want to optimize their training time with efficient equipment transitions.
This is for advanced lifters or athletes like rowers and climbers who require significant pulling power and grip endurance. It is perfect for busy professionals who want a professional-grade hypertrophy session in a short window.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between seated rows, and 45 seconds during isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance at the top of the pull where you are strongest.
Seated Row
Back, Biceps, Abs
Keep your chest proud and drive your elbows back until they pass your ribcage.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and resist the cable's pull on the way down for a 3-second negative.
Why this order
We start with the Barbell Bent Over Row to capitalize on fresh motor units for the most demanding lift. Moving to handles for the remainder of the workout minimizes setup time while allowing for the increased range of motion needed for effective lat and bicep isolation through varied rep ranges.
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 of Tonal's dynamic weight modes for the barbell rows?
Yes, using Chains or Smart Flex on the barbell row is highly recommended to challenge your strength throughout the entire range of motion, especially at the peak contraction.
Can I substitute the seated row if I don't have a bench?
If you don't have a bench, you can perform the Standing Single Arm Row which will also engage your core and obliques more aggressively.
What should I do if the digital weight feels too heavy by the final set?
Tonal's Spotter mode will automatically reduce the weight if it senses you are struggling, so focus on maintaining perfect form and let the technology adjust as needed.