Pull Power Workout - 60min Advanced
You will dominate your posterior chain with this advanced pull session designed for explosive power. By leveraging Tonal's dynamic weight modes and high volume compounds, you can unlock new levels of back thickness and bicep strength. This program is for the lifter who wants to move heavy digital weight with intent.
This session is for advanced lifters or combat athletes who require explosive pulling power and significant upper body durability. It is ideal for those who have mastered the barbell basics and want to challenge their central nervous system.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s for handle accessories, and 45s for the rope isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Initiate with an explosive pull to the sternum while Tonal's digital weight maintains constant resistance.
Barbell Chinup
Back, Biceps, Abs
Pull the bar toward your upper chest and use Tonal's spotter mode if you struggle to complete the final rep.
Barbell Biceps Curl
Biceps, Forearms
Use Tonal's Chains mode to increase the load as you reach the peak of the curl for maximum tension.
Rotational Row
Back, Obliques
Pivot your hips as you pull the handle to engage your mid-back and obliques together.
Single Arm Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handle toward your hip to maximize lat recruitment.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down to the floor and squeeze your lats hard at the bottom of the movement.
Aero Pull
Back, Triceps, Glutes
Keep a high tempo with the rope to finish the session with a deep muscular burn in your lats.
Hammer Curl
Biceps, Forearms
Keep your thumbs up and squeeze the rope handles at the top to target the brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to engage the rear deltoids.
Why this order
We start with heavy barbell compounds to maximize neural drive and explosive power when you are freshest. The workout transitions to handle-based movements for increased range of motion and core stability, finally finishing with rope isolation to fully exhaust the biceps and upper back.
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 choose the right starting weight for the power sets?
Start with Tonal's suggested weight but prioritize speed of the pull; if the digital weight feels sluggish during the 3-rep sets, reduce it slightly to maintain explosive intent.
Can I use Eccentric mode on the barbell rows?
Yes, Tonal's eccentric mode is perfect for these sets to build strength on the negative portion, but ensure your core remains locked in to protect your lower back.
How often should I perform this power pull session?
Because of the high neural demand of the heavy power sets, perform this session once or twice a week with at least 48 hours of rest between pull days.