Pull Power Workout - 60min Advanced
You will develop explosive back strength and peak biceps definition with this advanced power-focused session. By utilizing low-rep compound movements and high-intensity isolation work, you maximize motor unit recruitment across your entire posterior chain. This workout is designed for experienced lifters ready to push Tonal's digital weight to its limits.
This session is built for advanced athletes and powerlifters who want to increase their pulling velocity and grip strength. It is ideal for those training for competitive sports like rowing or rock climbing.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets, 60-90s between accessories, and 45s during high-rep finishers.
Bent Over Row
Back, Biceps, Abs
Initiate the pull by driving your elbows toward the ceiling while maintaining a flat back against Tonal's digital resistance.
Rotational Row
Back, Obliques
Use your core to drive the rotation and pull the handle toward your hip with explosive intent.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a rock-solid plank and avoid any hip rotation as you pull the handle to your ribcage.
Biceps Curl
Biceps, Forearms
Squeeze the handles at the top of the movement and resist the digital weight on the way down.
Pullover Crunch
Abs, Back
Combine the crunch with a lat-driven pullover to torch your upper abs and back simultaneously.
Neutral Lat Pulldown
Back, Biceps, Abs
Explode downward and control the upward phase to maximize the eccentric load on your lats.
Why this order
The workout begins with heavy compound rows and pulldowns to utilize maximum energy for explosive power production. We then transition into stability-focused pulling and isolation movements to ensure total muscle fatigue and metabolic stress. Grouping the handle-based exercises allows for a seamless flow with minimal transition time.
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 much weight should I start with for the power sets?
Start with a weight that feels challenging but allows for explosive movement on Tonal; the digital weight should feel heavy but move fast during the concentric phase.
Can I use the Smart Bar instead of handles?
This specific routine is optimized for handles to allow for a greater range of motion and independent limb movement, which is crucial for advanced power development.
How often should I perform this power session?
Due to the high central nervous system demand of power training, perform this workout no more than twice per week with at least 48 hours of rest between sessions.