Pull General Fitness Workout - 45min Advanced
This advanced pull session is designed to maximize back thickness and bicep peak through a combination of heavy barbell work and high-volume finishers. You will move from high-tension compound rows into stability-focused unilateral movements that challenge your core and grip. It is an ideal routine for those looking to improve their posterior chain strength and overall pulling power.
This workout is designed for advanced lifters and athletes who want to improve their performance in climbing, rowing, or powerlifting. It is best for those who have mastered Tonal's basic movements and are ready for higher volume and varied rep ranges.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-70s between accessories, and 30s during the final burnout finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance at the top of the row where you are strongest.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and resist the digital weight on the way down.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the floor and use the smart handle to engage the weight with a flat back.
Bird Dog w/ Row
Obliques, Back, Abs
Focus on anti-rotation by keeping your hips level as you pull the handle toward your waist.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and pause briefly at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Use a straight-arm path to sweep the handles down to your thighs, emphasizing the stretch in your lats.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and squeeze your forearms at the peak of the contraction.
Standing Face Pull
Back, Shoulders
Pull the rope handles toward your ears and flare your elbows to target the rear deltoids.
Why this order
The workout begins with heavy barbell rows to prioritize mechanical tension while the nervous system is fresh, followed by handle-based movements to address unilateral imbalances. We finish with rope-based isolation exercises at higher rep ranges to maximize metabolic stress and blood flow to the biceps and upper back.
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
What should I do if the Bird Dog Row feels too unstable?
Focus on a slower tempo and lower the digital weight until you can maintain a perfectly still torso; Tonal’s weight will feel much heavier in this position due to the stability requirement.
How do I handle the high reps on the final Hammer Curls?
If you reach technical failure before the 20-rep mark, use Tonal’s Spotter mode—it will automatically reduce the weight so you can finish the set with perfect form.
Why is there such a big difference in rep ranges?
Advanced programming uses low reps (6) for strength building in the primary row and higher reps (15-20) for the finishers to maximize hypertrophy and endurance in the smaller muscle groups.