Pull General Fitness Workout - 60min Intermediate
You will build a powerful posterior chain and defined arms with this comprehensive pull session. By combining heavy barbell compounds with high volume handle work, you ensure every muscle fiber in your back and biceps is engaged. This workout is designed to improve your posture and functional pulling strength.
This is perfect for intermediate lifters who want to improve their row and pulldown mechanics while building arm definition. It is also ideal for climbers or rowers looking to supplement their sport-specific pulling power.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the Tonal barbell toward your navel while squeezing your lats.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and use the barbell to create a wide, stable pulling path.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Brace your core to prevent the cable from rotating your torso as you row the handle back.
Seated Biceps Curl
Biceps, Forearms
Sit tall on the Tonal bench and keep your elbows pinned to your sides to isolate the biceps.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing the ceiling to target the brachialis and forearms throughout the movement.
Bird Dog w/ Row
Obliques, Back, Abs
Fight the horizontal pull of the cable to maintain a perfectly level back during the row.
Alternating Biceps Curl
Biceps, Forearms
Use Tonal's constant tension to your advantage by never letting the handles go slack between reps.
Neutral Lat Pulldown
Back, Biceps, Abs
Keep your palms facing inward and use the digital weight to focus on a slow, controlled return to the top.
Why this order
The session begins with heavy barbell rows to prioritize maximum recruitment while you are fresh. We then move into pulldowns and unilateral handle work to address muscular imbalances. Finally, we finish with high rep bicep isolation and core integration to maximize muscle growth.
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
How do I handle the weight for the Barbell Seated Lat Pulldown?
Sit on the floor or a low bench and use Tonal's digital weight to find a resistance where you can control the upward phase without your glutes leaving the ground.
Can I use Smart Flex on the isolation exercises?
Yes, engaging Smart Flex on biceps curls is a great way to add intensity by increasing the resistance at your strongest point in the movement.
What should I do if the Bird Dog w/ Row feels too difficult?
Focus on maintaining a flat back first; you can lower the digital weight using the handle button if maintaining balance becomes the primary challenge.