Pull Power Workout - 30min Intermediate
You will develop explosive pulling strength through a combination of heavy barbell rows and high-velocity handle movements. This session prioritizes rate of force development in your posterior chain and biceps to improve your overall athletic performance. By utilizing Tonal's dynamic weight modes you will challenge your muscles to move heavy loads with speed.
This is designed for intermediate lifters or athletes like rowers and climbers who need to generate explosive force in their upper body. It is also ideal for anyone looking to break through a strength plateau using Tonal's digital resistance.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets to recover ATP stores. For accessory handle movements, keep rest to 60-90 seconds to maintain intensity.
Barbell Bent Over Row
Back, Biceps, Abs
Explode upward and squeeze your shoulder blades while keeping your feet planted.
Barbell Biceps Curl
Biceps, Forearms
Enable Burnout Mode on your last set to squeeze out every rep as your muscles fatigue.
Single Arm Bent Over Row
Back, Biceps, Abs
Use Tonal's Chains mode to increase resistance at the top of the pull where you are strongest.
Rotational Row
Back, Obliques
Use your core to initiate the movement and pull the handle across your body with speed.
Seated Alternating Biceps Curl
Biceps, Forearms
Maintain a tall posture on the bench and avoid using momentum as you fatigue.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage your lats by pulling the handles toward your chest with a fast, controlled tempo.
Why this order
The workout starts with a heavy barbell compound to maximize CNS recruitment while you are fresh. We transition to unilateral handle work to address imbalances and incorporate rotational power before finishing with high-volume bicep isolation. This progression moves from high-complexity power movements to high-repetition metabolic finishers.
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 power sets, choose a weight that allows you to move the bar fast while maintaining perfect form. Tonal's digital weight will adjust based on your historical data, but feel free to lower it slightly to prioritize speed over sheer mass.
Can I substitute the seated curls?
Yes, if you prefer to stand, you can perform the alternating curls standing up. The seated position is used here to minimize momentum and force the biceps to work in isolation.
How often should I do this workout?
Since power training is demanding on the central nervous system, perform this session no more than twice per week with at least 48 hours of rest between pull-focused days.