Pull General Fitness Workout - 45min Advanced
This advanced pull session focuses on heavy volume and varied angles to maximize back thickness and bicep definition. You will progress from high-intensity vertical pulls to technical rotational movements and targeted isolation finishers. By leveraging Tonal's dynamic resistance, this workout ensures your pulling muscles are challenged through their entire range of motion.
This workout is designed for advanced lifters and athletes, such as rock climbers or rowers, who want to develop superior pulling power and grip strength. It is ideal for those who have mastered Tonal's basic movements and are looking for a high-intensity back and bicep challenge.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during the final bicep burnout.
Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and use Tonal's digital weight to control the negative for three seconds.
Rotational Row
Back, Obliques
Initiate the movement with your lats and rotate through your mid-section to engage the obliques during the pull.
Biceps Curl
Biceps, Forearms
Maintain constant tension on the cables by avoiding any swinging and keeping your elbows pinned to your ribs.
Seated Biceps Curl
Biceps, Forearms
Sit tall on the bench and focus on a full peak contraction at the top of each rep to maximize bicep peak.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing the ceiling to target the brachialis and forearms for a final burnout.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles down to your chest while keeping your core braced to prevent arching your lower back.
X-Pulldown
Back, Biceps, Abs
Cross the cables and squeeze your shoulder blades together at the bottom to maximize upper back recruitment.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles toward your thighs to isolate the lats without using your biceps.
Why this order
We start with heavy vertical compounds to recruit maximum motor units while you are fresh, followed by horizontal rowing variations to build back thickness. The session transitions into isolation exercises to focus on metabolic stress and ends with a high-rep bicep burnout to ensure complete muscle fiber recruitment.
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 weight should I start with for the heavy pulldowns?
Since this is an advanced session, start with 80% of your Tonal-suggested max for the first set and let the digital weight adjust based on your power output.
My grip is giving out before my back, what should I do?
Tonal's Smart Handles allow for a secure grip, but focus on 'hooking' the handles with your fingers rather than squeezing with your palms to keep the tension in your back muscles.
How should I position the Tonal arms for the X-Pulldown?
Set the Tonal arms to a wide, high position to ensure the cables cross effectively, which provides the optimal angle for targeting the rear delts and mid-back.