Pull Strength Workout - 60min Advanced
This advanced pull session targets your posterior chain and biceps through a structured strength progression. You will start with heavy compound pulls to build raw power and transition into high-volume isolation work for muscular endurance. This workout utilizes Tonal's digital resistance to provide constant tension that traditional weights cannot match.
This workout is designed for experienced lifters and athletes, like rock climbers or rowers, who need significant pulling power. It is ideal for those who have mastered Tonal form and want to push their strength limits.
Equipment
Workout Plan
Rest 120 to 180 seconds between heavy compound sets to ensure full recovery. For accessory and isolation movements, reduce rest to 60 to 90 seconds.
Bent Over Row
Back, Biceps, Abs
Engage your core to stabilize your spine and pull the handles toward your waist.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the Tonal and avoid twisting as you pull the digital weight.
Rotational Row
Back, Obliques
Use your obliques to help rotate through the row while maintaining a controlled tempo on the cables.
Reverse Fly
Back, Shoulders
Pull the handles out to the sides until your arms are parallel to the floor to target the rear delts.
Seated Biceps Curl
Biceps, Forearms
Press your back firmly into the bench to isolate the biceps and prevent any swinging momentum.
Reverse Grip Biceps Curl
Biceps, Forearms
Turn your palms down to target the brachialis and the tops of your forearms.
Lying Face Curl
Biceps, Forearms
Keep your upper arms stationary and only move your forearms to maximize peak tension on the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down to your hips and squeeze your lats at the bottom of the movement.
X-Pulldown
Back, Biceps, Abs
Focus on the wide arc to engage the lower lats and maintain constant tension throughout the rep.
Why this order
The programming follows a compound-to-isolation hierarchy to allow you to move the most weight while your central nervous system is fresh. We transition from bilateral movements to unilateral and rotational variations to fix muscle imbalances and improve core stability before finishing with high-rep arm work.
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 digital weight should I aim for on the first two exercises?
You should aim for a weight that makes the 5th or 6th rep feel like you have only 1 rep left in the tank while maintaining perfect form.
Can I use Spotter Mode on the heavy rows and pulldowns?
Yes, Spotter Mode is highly recommended for the initial heavy sets so you can safely reach failure without a partner.
Why does the rep range increase as the workout progresses?
The low reps on compounds build maximum strength and neurological drive, while higher reps on isolation exercises promote hypertrophy and metabolic stress for muscle growth.
How often should I perform this specific pull workout?
Because of the high intensity and advanced volume, performing this once or twice a week with at least 48 hours of rest between pull sessions is ideal for recovery.