Pull Power Workout - 45min Advanced
You will push your physical limits with this advanced pull session designed to maximize explosive power and vertical pulling strength. By utilizing Tonals dynamic resistance, you will target the lats and biceps through high intensity compound movements followed by precise isolation work. This program is built for athletes who want to improve their force production while maintaining a stable core.
This is for advanced lifters and climbers who need to develop explosive pulling power for their sport. It is also ideal for those looking to break through strength plateaus using Tonals digital weight.
Equipment
Workout Plan
Rest 120 seconds between heavy power sets to ensure full ATP recovery. For accessory and isolation movements, reduce rest to 60-90 seconds.
Bent Over Row
Back, Biceps, Abs
Hinge at the hips and drive your elbows toward the ceiling with maximum intent.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together at the peak of the movement.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your core to resist the rotational pull of the digital weight as you row.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a flat back and do not let your hips sag toward the floor while pulling the handle.
Seated Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use a full range of motion.
Reverse Grip Biceps Curl
Biceps, Forearms
Use an overhand grip to target your forearms and the brachialis for a complete arm pump.
Seated Lat Pulldown
Back, Biceps
Pull the handles down explosively and let the digital weight challenge your control on the way up.
Half Kneeling Single Arm Pulldown (Ipsilateral)
Back, Biceps, Abs
Keep your torso tall and prevent Tonals cable from pulling you out of alignment.
Why this order
The workout begins with heavy vertical and horizontal compounds to maximize neurological drive when you are freshest. It then transitions into unilateral and stability based rowing movements to address muscle imbalances and core integration before finishing with high volume bicep isolation.
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 ensure I am training for power instead of just strength?
Focus on the speed of the concentric (pulling) phase. Even with heavy digital weight, the intent should be to move the handles as explosively as possible while Tonal provides consistent resistance.
Should I use any specific Tonal weight modes?
Yes, use Chains or Spotter mode for the heavy compound sets. Chains will increase resistance at the peak of the contraction, forcing you to maintain power throughout the entire range of motion.
What if I cannot maintain the Pillar Bridge form during the row?
Lower the digital weight slightly or focus on wider feet for more stability. The goal is to keep your hips square to the floor while moving the handle, which maximizes the anti-rotational core benefit.