Pull General Fitness Workout - 20min Intermediate
This targeted session focuses on building a strong, defined back and powerful biceps using the Tonal barbell. You will progress from heavy compound rows to high-volume isolation work to maximize muscle fiber recruitment. It is a perfect routine for anyone looking to improve their pulling strength and posture.
Ideal for intermediate lifters who want an efficient upper-body session that emphasizes the posterior chain. It is perfect for desk workers looking to counteract slouching or athletes needing better pulling power for sports like climbing or rowing.
Equipment
Workout Plan
Rest 90s between heavy Barbell Bent Over Row sets, 60-75s between chinups and curls, and 45s for the final pulldown finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and pause briefly at the top to feel the digital weight engage your lats.
Barbell Chinup
Back, Biceps, Abs
Keep your core tight to prevent swinging and use Tonal's spotter mode if you struggle to complete the final reps.
Barbell Biceps Curl
Biceps, Forearms
Maintain a slow, controlled tempo on the way down to maximize the eccentric load provided by the cables.
Barbell Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and pull the bar to your thighs, focusing on the squeeze in your lats at the bottom.
Why this order
We start with the Barbell Bent Over Row to hit the largest muscle groups while you are fresh, followed by the Barbell Chinup for vertical pulling variety. All exercises utilize the StraightBar to eliminate transition time, allowing us to maintain a high training density within a 20-minute window.
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
Can I use handles if the barbell feels uncomfortable?
While you can substitute with Handle Rows, the barbell is recommended here to allow for heavier loading and to maintain the specific flow of this workout without equipment changes.
How do I know if the weight is correct for the high-rep finisher?
Tonal will suggest a weight based on your profile, but if it feels too light, you can manually increase it or turn on 'Burnout Mode' to ensure you reach failure by the 15th rep.
How often should I perform this specific Pull workout?
For general fitness, aim for 1-2 times per week, ensuring you have at least 48 hours of recovery between sessions targeting these same muscle groups.