Pull Strength Workout - 60min Advanced
This high-intensity pull session focuses on building raw back strength and peak bicep power through heavy barbell movements and targeted handle accessories. You will leverage Tonal's digital weight to maintain consistent tension while progressing through complex multi-joint lifts and high-volume finishers. This is designed to break through plateaus and increase total pulling capacity for advanced lifters.
This program is designed for advanced trainees and powerlifters who want to prioritize posterior chain thickness and arm hypertrophy. It is ideal for those comfortable with heavy digital weight and looking for a high-volume pull day to supplement a split routine.
Equipment
Workout Plan
Rest 120-180s for heavy barbell compounds, 60-90s for handle accessories, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Mode and pull the bar toward your belly button while keeping your spine neutral.
Barbell Biceps Curl
Biceps, Forearms
Use the Smart Bar to maintain a steady tempo and avoid using momentum to swing the weight up.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your torso parallel to the floor and pull the handle toward your hip to engage the lower lat.
Reverse Fly
Back, Shoulders
Squeeze your rear delts at the top of the movement and control the cable's return to the starting position.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and squeeze your shoulder blades together at the bottom.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and focus on pulling through your armpits using the digital weight.
Why this order
The workout begins with the most taxing barbell compound movements to maximize CNS recruitment while you are fresh. We then transition into handle-based unilateral and isolation work to address symmetry and maximize metabolic stress through higher rep ranges. Equipment is grouped to ensure you only switch from the bar to handles once during the session.
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
Should I use any of Tonal's dynamic weight modes for the Barbell Row?
Yes, enabling Eccentric mode for the first two sets can significantly increase the strength stimulus by adding resistance on the way down.
What should I do if my grip starts to fail on the heavy sets?
Ensure your Smart Bar is securely attached and consider using Tonal's Spotter mode, which will automatically reduce weight if it senses you are struggling.
Can I substitute the Seated Alternating Biceps Curl if I don't have a bench?
You can perform the standing version (92eb9caf-b1ea-4b3c-94ec-7d5e5fb1f476) if a bench is unavailable, but the seated version is preferred to minimize body sway.