Pull Strength Workout - 20min Advanced
This advanced pull session focuses on heavy compound movements followed by high-volume isolation work to maximize back and bicep strength. You will utilize Tonal's dynamic weight modes to challenge your central nervous system and force adaptation. This workout is designed for experienced lifters looking for a high-intensity session in a short timeframe.
This workout is ideal for advanced lifters and athletes, such as rock climbers or rowers, who require significant pulling power. It is tailored for those who want a focused, high-intensity strength session without equipment transitions.
Equipment
Workout Plan
Rest 120s between heavy sets of rows and pulldowns. Reduce rest to 60s for curls and the final finisher.
Seated Row
Back, Biceps, Abs
Turn on Tonal's Chains mode to increase resistance at the peak of the contraction for maximum back engagement.
Seated Biceps Curl
Biceps, Forearms
Use Tonal's eccentric mode to increase the weight on the way down, maximizing bicep fiber recruitment.
Lying Face Curl
Biceps, Forearms
Keep your elbows high and curl the handles toward your ears to isolate the biceps while using the floor for stability.
X-Pulldown
Back, Biceps, Abs
Focus on driving your elbows down toward your hips while maintaining a tall posture and a tight core.
Why this order
The workout begins with heavy horizontal and vertical compounds to leverage your peak energy for maximum strength output. By moving from low-rep compounds to high-rep isolation, we ensure complete muscle fiber recruitment through different energy systems. The selection of seated and lying movements allows for greater stability, permitting you to push heavier digital weights without being limited by balance.
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 use for the 5-rep sets?
You should choose a weight that feels like a 9 out of 10 in difficulty. Tonal will suggest a weight, but feel free to manually increase it to ensure the final rep of every set is a true challenge.
Can I use the Smart Bar for these exercises?
This specific program is optimized for handles to allow for a greater range of motion and neutral grip variations, which are often safer on the shoulders during high-intensity strength work.
How often should I perform this workout?
Because of the high intensity and advanced rep scheme, perform this workout no more than twice a week with at least 48 hours of rest between sessions to allow for recovery.
Should I use Spotter Mode?
Absolutely. For the low-rep strength sets, enable Spotter Mode so you can safely push to failure on the final reps without worrying about the digital weight pinning you.