Pull Strength Workout - 60min Advanced
You will develop a powerful posterior chain and peak bicep volume through a combination of heavy barbell work and precision accessory training. This session prioritizes multi-joint compounds to build a foundation of absolute strength before moving into isolation work. By utilizing Tonal's dynamic weight modes, you can maximize every inch of the range of motion for superior muscle recruitment.
Ideal for advanced athletes or climbers who require significant pulling power and grip endurance. This is for those who have mastered Tonal form and want to push the limits of the digital weight system.
Equipment
Workout Plan
Rest 120 to 180 seconds for main barbell compounds, 60 to 90 seconds for handle-based accessories, and 45 seconds for finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance as you pull the bar toward your navel.
Barbell Chinup
Back, Biceps, Abs
Control the negative for three seconds using Tonal's digital weight to resist gravity on the way up.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and squeeze the bar at the peak of the contraction.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor as you pull the smart handle toward your hip bone.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and resist the cable's lateral pull by engaging your core and lats.
Seated Biceps Curl
Biceps, Forearms
Sit tall on the Tonal bench and avoid using momentum to lift the digital weight.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward the floor and feel the full stretch at the top of the cable range.
Aero Pull
Back, Triceps, Glutes
Move with explosive power on the pull and maintain strict control on the return to finish.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and use a neutral grip on the rope to target the brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together for two seconds.
Why this order
The workout begins with heavy barbell compounds to maximize CNS recruitment while you are fresh, then transitions to handle-based movements for greater range of motion and unilateral stability. We conclude with rope-based finishers to maximize metabolic stress and bicep peak recruitment by grouping accessories together to minimize transitions.
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 do I optimize the barbell rows on Tonal?
Use Tonal's Chains mode to add resistance at the top of the row where you are strongest, ensuring maximum effort throughout the rep.
Can I swap the Barbell Chinup for a different move?
If needed, the Neutral Lat Pulldown is a great alternative, but the Barbell Chinup allows for a heavier bilateral pull that better suits the strength goal.
What should I do if my grip fails before my back?
Ensure you are using a firm grip on Tonal's smart accessories and consider using Spotter Mode so the machine can reduce weight if your form begins to break down.