Pull Strength Workout - 30min Advanced
This high intensity pull session focuses on building raw back strength through heavy barbell movements and targeted isolation work. You will challenge your posterior chain with a mix of vertical and horizontal pulling patterns to ensure complete back development. By leveraging Tonal's dynamic weight modes, this workout forces your biceps and lats to adapt to elite levels of tension.
This workout is designed for advanced lifters and rock climbers who want to increase their pulling power and grip endurance. It is ideal for anyone looking to break through a strength plateau using digital weight.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets to ensure full recovery. Rest 60 to 90 seconds for handle and rope accessory movements.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling while maintaining a flat back to maximize Tonal's digital resistance.
Barbell Seated Lat Pulldown
Back, Biceps
Engage your lats by pulling the bar toward your upper chest and controlling the eccentric return.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor and use a slow tempo to fight the offset pull of the cable.
Hammer Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and maintain a neutral grip to target the brachialis and forearms.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and emphasize the outward pull to fire up your rear deltoids.
Why this order
We begin with the most demanding barbell compounds to capitalize on peak energy levels for maximum mechanical tension. The transition from heavy bilateral pulling to unilateral handle work addresses muscle asymmetries. We finish with high rep rope work to maximize metabolic stress and a localized pump in the biceps and lats.
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 mode should I use for the barbell rows?
Use Chains or Eccentric mode to add extra challenge during the peak contraction and lowering phase of the movement.
Can I do this workout without the bench?
For the seated lat pulldown, you can perform the movement from a tall kneeling position on the floor if the bench is unavailable.
How do I know if I should increase the weight?
If you can perform all reps with perfect form and Tonal doesn't trigger the Spotter, try increasing the digital weight by 2 to 5 pounds next session.