Pull Power Workout - 30min Advanced
This advanced Pull session focuses on developing explosive power and refined back density through a mix of heavy barbell work and high-tension isolation. You will leverage Tonal's digital resistance to challenge your muscles during the eccentric phase while maintaining maximum velocity on every concentric pull. This workout is perfect for those looking to build a wide, powerful back and strong biceps.
This is designed for experienced lifters and athletes who want to improve their explosive pulling power for sports like rowing or climbing. It is also ideal for those looking to break through strength plateaus in their back training.
Equipment
Workout Plan
Rest 120s between heavy power sets of barbell rows, 60-90s for lat pulldowns and face curls, and 45s for biceps isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Drive the bar toward your hips with explosive intent while keeping your core braced against the digital weight.
Lying Face Curl
Biceps, Forearms
Lie flat on the bench and pull the handles toward your temples, using the floor for total spinal support.
Biceps Curl
Biceps, Forearms
Turn the smart handles on at the start of each set and focus on a slow eccentric to maximize time under tension.
Seated Lat Pulldown
Back, Biceps
Utilize the seated position to drive your elbows down, keeping tension on the lats at the top of the cable range.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and avoid using momentum; let the Tonal's magnets provide consistent resistance.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and hold the peak contraction for one second to engage the rear delts.
Why this order
The session leads with heavy barbell rows to prioritize maximum power output while the nervous system is fresh. We then transition to handle-based isolation and finish with rope movements to minimize equipment changes while targeting the back from multiple angles.
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 heavy should I set the Barbell Bent Over Row?
Start at about 80 percent of your Tonal max for 3 reps to ensure you can maintain the explosive intent required for power training.
Can I use advanced weight modes for this workout?
Yes, adding Eccentric mode to the Lat Pulldowns or Bicep Curls is a great way to increase intensity for advanced users looking for more growth.
Why use the Rope for Hammer Curls instead of the Barbell?
The rope allows for a natural neutral grip which shifts the emphasis to the brachialis and brachioradialis for better overall arm thickness.
What if the weight feels too light during the power sets?
Tonal tracks your velocity; if you are moving the weight too easily, the digital weight will suggest an increase to keep you in the power zone.