Pull General Fitness Workout - 45min Intermediate
This intermediate Pull session focuses on building a powerful back and well-defined biceps through a mix of heavy barbell compounds and high-volume handle work. You will leverage Tonal's unique digital resistance modes to maximize time under tension and ensure every rep counts. It is designed for those seeking a balanced blend of functional strength and aesthetic development.
Ideal for intermediate lifters or athletes like rowers and climbers who want to improve their pulling power and upper body stability. It is a perfect fit for anyone who has mastered the basics and wants to utilize Tonal's advanced features for hypertrophy.
Equipment
Workout Plan
Rest 90 seconds after the heavy barbell rows, 60 seconds between standard handle sets, and 45 seconds for bicep isolation and finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Use the Tonal Barbell and engage Chains mode to increase resistance as you pull to your waist.
Seated Row
Back, Biceps, Abs
Sit tall on your bench and focus on the stretch in your lats before pulling the handles back.
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your non-working hand on the bench and pull the handle toward your hip to avoid shrugging.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's Eccentric mode to slow down the lowering phase.
Reverse Fly
Back, Shoulders
Maintain a soft bend in the elbows and focus on squeezing your shoulder blades together at the peak.
Reverse Grip Biceps Curl
Biceps, Forearms
Turn your palms toward each other to target the brachialis and forearms using the handles.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain a proud chest and pull the handles down vertically while driving your elbows toward your hips.
Why this order
The workout begins with the Barbell Bent Over Row to capitalize on fresh energy for the heaviest compound lift. We then transition to handle-based exercises to maintain constant tension and allow for a more natural range of motion during pulldowns and rows. The session concludes with isolation movements and high-rep finishers to fully fatigue the biceps and rear delts.
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 select for the Barbell Row?
Tonal will suggest a weight based on your digital strength profile; however, ensure you can maintain a flat back throughout all 8 reps before increasing the load manually.
Can I use the bar for the Biceps Curls instead of handles?
Yes, you can substitute the Biceps Curl for the Barbell Biceps Curl if you prefer a fixed hand position, but handles allow for a better peak contraction and less wrist strain.
When should I turn on the dynamic weight modes?
Eccentric mode is highly effective on bicep curls to build muscle, while Chains mode on the Barbell Row helps you power through the top of the movement.
Is it okay if I don't have a bench for the seated rows?
If you don't have a bench, you can perform these movements in a tall kneeling or half-kneeling position on the floor, which will also increase core engagement.