Pull Strength Workout - 20min Intermediate
This pull session is designed to maximize back thickness and bicep peak height by utilizing high-tension barbell work followed by handle isolation. You will move from heavy compound rowing into vertical pulling to hit the lats from multiple angles. It is a focused efficiency-driven workout for those who want to see real strength gains in a short window.
This is ideal for intermediate lifters or athletes like climbers and rowers who need to develop serious pulling power. It is perfect for anyone with a busy schedule who still wants to prioritize heavy lifting and muscle hypertrophy.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell row sets and 60 to 90 seconds for all handle-based accessory movements.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the smart bar weight only once your back is flat and parallel to the floor.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to ensure the biceps are doing the work against the cable tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down to the floor and use Tonal's digital weight to resist the pull back up.
Why this order
The workout begins with the Barbell Bent Over Row to prioritize the most taxing compound lift while you are fresh. We then transition to handles for Neutral Lat Pulldowns to target vertical pulling before finishing with isolation movements that utilize higher rep ranges for metabolic stress. This sequence minimizes equipment changes by grouping all handle exercises after the initial bar work.
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 if the Barbell Bent Over Row feels too heavy for my lower back?
Ensure your core is braced before turning the weight on with the bar buttons. If discomfort persists, Tonal's Spotter Mode will automatically reduce the weight if it detects your form is breaking down or your pace slows.
Should I add any Tonal weight features to this workout?
For the Biceps Curls, try turning on 'Eccentric Mode' to increase the load on the way down, which is a highly effective way to trigger muscle growth during isolation moves.
How do I know if I should increase my starting weight?
If you can complete the final rep of every set with perfect form and no struggle, manually increase the weight by 1-2 pounds for the next session. Tonal will also automatically suggest increases as it tracks your power output.