Pull Strength Workout - 45min Intermediate
This session focuses on building maximum pulling strength and bicep definition using high-tension handle movements. You will progress from heavy compound rows and pulldowns to high-volume isolation work for a complete upper body stimulus. It is designed to challenge your grip and back stability through varied rep ranges.
This is ideal for intermediate lifters or athletes like climbers and rowers who want to increase their pulling power and grip strength. It is perfect for those who want a high-intensity session without switching accessories.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 30s before the core finisher.
Seated Row
Back, Biceps, Abs
Drive your elbows back and squeeze your shoulder blades together at the peak of the row.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your back flat and use Tonal's digital weight to resist the pull on the way down.
Seated Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and do not let the cables pull your shoulders forward.
Reverse Grip Biceps Curl
Biceps, Forearms
Use an overhand grip to target the brachialis and forearms while maintaining steady tension.
Shoulder Shrug
Shoulders
Shrug your shoulders straight up toward your ears without bending your elbows.
Suitcase March
Obliques
Resist the lateral pull of the cable by engaging your obliques while marching in place.
Seated Lat Pulldown
Back, Biceps
Maintain an upright torso and pull the handles toward your collarbone using your lats.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and engage your lats to pull the handles down to your hips.
Why this order
The workout begins with heavy seated rows and pulldowns to prioritize the largest muscle groups when energy is highest. It transitions into unilateral and straight-arm work to fix imbalances and isolate the lats, finishing with high-rep arm and core work to maximize 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
What weight should I start with for the heavy rows?
Trust Tonal's initial digital weight suggestions, but feel free to increase it if you feel you can complete the sets with perfect form and an RPE of 8.
Can I use the bar for the rows instead of handles?
This specific program is optimized for handles to allow for a more natural range of motion and better isolation of the biceps during the accessory phase.
How do I know if I'm resting long enough?
For the first two compound movements, wait until your breathing has fully stabilized to ensure your nervous system is ready for the next heavy set.
Should I turn on any Smart Features?
Eccentric Mode is highly recommended for the Biceps Curls to maximize the muscle-building tension on the lowering phase of the rep.