Pull Strength Workout - 45min Advanced
This advanced pull session targets back density and bicep peak through a combination of heavy compound lifts and high-volume finishers. You will utilize Tonal's constant tension to master the eccentric phase and maximize mechanical load. It is specifically designed to build raw pulling power for experienced lifters.
This workout is for advanced trainees and athletes like rock climbers or CrossFitters who need elite pulling strength and grip endurance. It requires high technical proficiency with Tonal's cable system.
Equipment
Workout Plan
Rest 120s between heavy compound sets, 60-90s between accessories, and 45s for the final bicep burnout.
Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the handles toward your hips to engage the lower lats.
Rotational Row
Back, Obliques
Initiate the movement by rotating your torso before pulling with the arm.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the digital weight's attempt to rotate your hips toward the floor.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak and pause briefly against the tension.
Seated Biceps Curl
Biceps, Forearms
Fix your elbows against your ribs to ensure the biceps are doing all the work.
Lying Face Curl
Biceps, Forearms
Use a high-rep burnout pace while maintaining a full range of motion behind the head.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage Tonal's Eccentric mode and resist the upward pull for a full three seconds.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles down in a wide arc using your lats.
Why this order
The workout begins with heavy vertical and horizontal compounds to utilize maximum energy for strength gains. We then move into rotational and stability-based pulling to challenge the core and smaller stabilizers before finishing with high-volume isolation moves to ensure complete muscle fiber exhaustion.
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
Which Tonal weight modes should I use for the main lifts?
For the Neutral Lat Pulldown and Bent Over Row, turn on Eccentric mode to challenge your muscles during the lowering phase where you are naturally stronger.
Can I perform this workout without the bench?
This specific handle-only routine uses the bench for the Seated Biceps Curl and Seated Row variations to provide a stable base for heavier pulling.
What should I do if my grip strength fails before my back?
Focus on driving your elbows back rather than pulling with your hands, and allow Tonal's Spotter mode to help you complete the final reps of a heavy set.