Pull Strength Workout - 60min Intermediate
This high-intensity pull session focuses on building raw back strength and peaked biceps through a combination of heavy barbell work and high-volume isolation. You will utilize Tonal constant tension to maximize muscle fiber recruitment across your entire posterior chain. This workout is specifically designed to increase your pulling power while improving upper body aesthetics.
Ideal for intermediate lifters and athletes like climbers or rowers who want to prioritize pulling strength and bicep hypertrophy. It is a perfect fit for anyone following a dedicated Push-Pull-Legs training split.
Equipment
Workout Plan
Rest 120-150s between heavy barbell compound sets, 60-90s for handle-based accessories, and 45s for the final rope finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your navel, utilizing Tonal digital weight for constant tension.
Barbell Seated Lat Pulldown
Back, Biceps
Engage Tonal Bar Mode and drive your elbows down toward your back pockets to maximize lat engagement.
Seated Row
Back, Biceps, Abs
Focus on the stretch in the eccentric phase, letting the cables pull your lats forward without rounding your spine.
Standing Single Arm Row
Back, Biceps, Obliques
Brace your core to resist the pull of the cable and keep your shoulders parallel to the Tonal.
Seated Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and squeeze the smart handles hard at the top of each rep.
Biceps Curl
Biceps, Forearms
Avoid using momentum; if you struggle, Tonal Spotter Mode will detect the slowdown and adjust the weight.
Hammer Curl
Biceps, Forearms
Use a neutral grip on the rope to target the brachialis and enhance your overall grip strength.
Aero Twist
Back, Obliques
Rotate through your midsection while keeping your hips stable to finish the session with core-driven power.
Standing Face Pull
Back, Shoulders
Pull the rope toward your ears and flare your elbows to strengthen your rear delts and upper back.
Why this order
The workout follows a compound-to-isolation progression, starting with heavy StraightBar movements to capitalize on peak energy levels for strength gains. We then transition to smart handle work for unilateral stability and finishing with rope exercises to drive metabolic stress and blood flow. Equipment is grouped to minimize transitions between the bar, handles, and rope.
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 barbell sets?
Tonal will suggest a starting weight based on your digital strength assessment. For the 5x5 sets, ensure the weight feels challenging but allows you to maintain perfect form until the final rep.
Can I do this workout without the Tonal bench?
The seated exercises are designed for the bench to provide maximum stability and isolation. If you do not have a bench, you can perform the seated rows as half-kneeling rows, but the bench is preferred for peak strength.
How often should I perform this pull session?
Since this is a high-volume strength session, perform it once or twice a week, ensuring at least 48 hours of recovery before your next upper body pulling workout.