Pull Strength Workout - 30min Intermediate
Focus on building a powerful back and strong biceps with this intermediate pull session. We prioritize heavy compound rowing and pulldown movements before finishing with focused arm work. You will use Tonal's digital resistance to challenge your pulling capacity through varied rep ranges.
Ideal for intermediate lifters or rock climbers who want to improve their pulling power and upper body aesthetics. It is perfect for those who prioritize functional strength and postural health.
Equipment
Workout Plan
Rest 120 seconds between heavy compound sets to maximize force production and 60 to 90 seconds for accessory movements.
Bent Over Row
Back, Biceps, Abs
Hinge at the hips and engage your lats to pull the handles toward your ribcage.
Single Arm Bent Over Row
Back, Biceps, Abs
Resist the Tonal's pull to prevent your torso from rotating during the movement.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the top of the movement to engage the rear delts.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to isolate the biceps throughout the curl.
Alternating Biceps Curl
Biceps, Forearms
Focus on a slow, controlled negative to maximize the eccentric load on the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward the floor while keeping your chest tall.
Why this order
The workout starts with heavy multi-joint rows and pulldowns to recruit the most muscle fiber when energy is highest. It transitions to unilateral work to address side-to-side imbalances and concludes with high-volume isolation exercises for maximum hypertrophy.
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 rows?
Tonal will suggest a weight based on your initial assessment; for these low-rep strength sets, aim for a weight where the last two reps are challenging while maintaining perfect form.
Can I use Smart Flex on this workout?
Yes, turning on Smart Flex for the Bent Over Rows and Lat Pulldowns will add weight at your strongest peak, maximizing the strength stimulus on every rep.
How often should I perform this Pull session?
For optimal strength gains, aim to run this session once or twice a week, ensuring at least 48 hours of rest between sessions targeting the same muscle groups.