Pull Strength Workout - 20min Intermediate
This 20-minute pull session is engineered to maximize upper body strength through heavy vertical and horizontal loading. You will focus on high-tension movements for the lats and rhomboids before finishing with targeted biceps work. This is a high-intensity routine designed for efficient muscle recruitment.
This workout is ideal for intermediate lifters or climbers looking to increase their pulling power and grip strength in a short amount of time. It is perfect for those who want a focused back day without frequent equipment changes.
Equipment
Workout Plan
Rest 120 seconds between heavy sets of pulldowns and rows, and 60 seconds between accessory movements.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your waist while resisting the cable tension on the way down.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Brace your core to keep your hips square and use a slow tempo to fight the Tonal's digital resistance.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and activate Eccentric Mode to increase intensity on the lowering phase.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades together at the bottom of the pull.
Why this order
The workout begins with heavy lat pulldowns to target the largest pulling muscles while the central nervous system is fresh. We transition to horizontal rowing and a unilateral variation to fix imbalances and improve core stability under load. We finish with higher-rep biceps curls to maximize metabolic stress and arm hypertrophy.
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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 select for the low-rep pulldowns?
Choose a weight that feels like a 9 out of 10 effort for 5 reps; Tonal will suggest a weight, but don't be afraid to increase it if you aren't reaching failure.
Should I use any Smart Features for this workout?
Yes, enable Eccentric Mode on the Biceps Curls and use the Spotter Mode on the Bent Over Rows to ensure you can safely complete your heavy sets.
How often should I perform this specific pull routine?
Since this focuses on high-intensity strength, perform this workout 1-2 times per week with at least 48 hours of rest between sessions for optimal recovery.