Pull Power Workout - 45min Intermediate
This pull-focused session prioritizes explosive power and vertical pulling strength using only Tonal handles. By combining heavy low-rep compounds with high-velocity accessory movements, you will develop a more resilient and powerful back. It is designed for intermediate lifters who want to improve their force production and grip strength.
Ideal for climbers, rowers, or athletes looking to build explosive upper-body pulling force. It is also perfect for those who prefer the versatility of Tonal handles over the bar.
Equipment
Workout Plan
Rest 120s between heavy compound sets to maximize power, 60s for accessories, and 45s for the high-rep finisher.
Standing Chop
Obliques, Shoulders, Glutes
Rotate your core with speed, using Tonal's dynamic weight to challenge your stability.
Seated Row
Back, Biceps, Abs
Drive your elbows back aggressively while Tonal provides smooth, constant resistance.
Single Arm Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handle toward your hip with explosive intent.
Seated Biceps Curl
Biceps, Forearms
Use the bench for stability and focus on a fast contraction at the top of each rep.
Reverse Grip Biceps Curl
Biceps, Forearms
Squeeze the handles tight to engage the forearms while maintaining a steady tempo.
Standing Single Arm Row
Back, Biceps, Obliques
Finish strong by pulling rapidly through the full range of motion for a final burnout.
Neutral Lat Pulldown
Back, Biceps, Abs
Explode down and control the digital weight's ascent to maximize power output.
Straight Arm Pulldown
Back, Shoulders
Keep your arms long and sweep the handles to your thighs to engage the lats.
Why this order
The session starts with heavy vertical and horizontal pulls to recruit the most motor units while you are fresh. We then move into unilateral work and rotational chops to address power imbalances, finishing with high-volume bicep and back isolation. This sequence ensures you move maximum weight early and achieve metabolic stress late.
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?
Tonal will suggest a weight based on your digital strength score; for power reps, focus on moving that weight as fast as possible during the pull.
How do I ensure I'm training for power?
Focus on the concentric phase, which is the pull, making it as explosive and fast as your form allows while maintaining control on the way back.
Can I use the bar for the rows?
This specific program is optimized for handles to allow for a greater range of motion and unilateral freedom, though Tonal's bar is an alternative if handles are unavailable.