Pull Strength Workout - 45min Advanced
This advanced pull session focuses on maximizing back thickness and bicep peak through heavy barbell work and high tension cable movements. You will leverage Tonal's dynamic weight modes to challenge your central nervous system on compound lifts before finishing with high volume isolation work. It is designed for experienced lifters looking to break through strength plateaus.
This workout is ideal for advanced athletes and powerlifters who want to improve their deadlift lockout or pull up strength. It is specifically programmed for those who have mastered Tonal's accessory switches and are ready for high intensity work.
Equipment
Workout Plan
Rest 120-180s between heavy compound barbell sets, 60-90s for handle accessories, and 45s during the finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance as you pull the bar toward your navel.
Barbell Biceps Curl
Biceps, Forearms
Squeeze the bar at the top and resist the digital weight on the way down for a three second eccentric.
Single Arm Bent Over Row
Back, Biceps, Abs
Maintain a flat back and use the Smart Handle button to engage weight only when you are in a stable position.
Seated Row
Back, Biceps, Abs
Sit tall and keep constant tension on the cables to prevent the weights from bottoming out at the start.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and use the Smart Handle feedback to ensure even tension through both arms.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Focus on anti rotation by keeping your hips square to the floor as you pull the handle toward your hip.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles down toward your chest while driving your elbows into your back pockets.
Why this order
We start with heavy barbell rows to recruit the most motor units while your energy is highest. We then transition into handle based vertical and horizontal pulls to isolate specific back segments using Tonal's constant digital tension. The session ends with bicep isolation and a stability focused pulling finisher to ensure total muscular fatigue and core integration.
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 should I pick my starting weight for the heavy barbell rows?
Since this is a strength focused session, start with 80% of your Tonal calculated 1RM. If you feel the movement speed is too high, use the digital display to manually increase the weight by 5-10 pounds for the next set.
Can I use Eccentric Mode on the biceps curls?
Absolutely. Turning on Eccentric Mode for the handle based Biceps Curls will add extra resistance during the lowering phase, which is highly effective for building the strength required for this advanced level.
What should I do if my grip gives out during the Seated Rows?
Tonal digital weight is relentless. If your grip tires, ensure you are using the Smart Handles correctly and consider using a slight hook grip or focusing on pulling with your elbows rather than your hands.