Pull Power Workout - 60min Advanced
Maximize your explosive potential with this advanced pull session designed to build raw power in the back and biceps. You will utilize heavy barbell compounds followed by high-velocity handle movements to recruit maximum muscle fiber. This workout is specifically engineered to improve your rate of force development through varied rep ranges.
This workout is for advanced lifters and athletes, such as rowers or rock climbers, who need to develop explosive pulling strength. It is ideal for those looking to break through performance plateaus using Tonal's specialized power modes.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets, 60-90s between accessories, and 30-45s during finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Pull the bar explosively toward your belly button and resist the digital weight on the way down.
Barbell Chinup
Back, Biceps, Abs
Drive your elbows down toward your hips and maintain a proud chest throughout the pull.
Barbell Biceps Curl
Biceps, Forearms
Engage Chains mode to challenge your peak contraction as the weight gets heavier at the top.
Rotational Row
Back, Obliques
Drive through your lead foot and rotate your hips to generate maximum power on the pull.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Keep your hips square to the floor and resist the cable's urge to rotate your torso.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to isolate the biceps against the digital resistance.
Lying Face Curl
Biceps, Forearms
Pull the handles toward your temples while keeping your upper arms parallel to the floor.
Single Arm Bent Over Row
Back, Biceps, Abs
Engage Burnout mode to reach failure on your final set with automatically reduced weight.
Neutral Lat Pulldown
Back, Biceps, Abs
Use an explosive pull down and a slow three second release back to the top of the cable track.
Why this order
The session begins with high-intensity barbell compounds to prioritize neurological recruitment when the athlete is fresh. It then transitions to handle-based movements that allow for greater rotation and stability challenges before finishing with high-volume isolation work. This sequence ensures a peak power output followed by comprehensive metabolic stress.
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 digital weight should I select for the power sets?
For the sets of 3 to 4 reps, choose a weight that feels like an 8 out of 10 effort while still allowing for an explosive upward phase of the movement.
How often should I perform this advanced pull routine?
Due to the high CNS demand of power training, perform this workout once per week, ensuring at least 48 hours of recovery before your next upper body session.
Should I use Spotter Mode on the barbell movements?
Yes, always enable Spotter Mode on heavy barbell rows and pulls so Tonal can automatically reduce the weight if you struggle to complete a rep.