Pull Strength Workout - 60min Intermediate
This strength-focused pull session targets the entire posterior chain and biceps through a structured progression of heavy compounds and isolation work. You will begin with high-tension barbell movements to build a foundation of power before finishing with high-volume handle accessories. This approach ensures maximum muscle fiber recruitment and metabolic stress for total upper body development.
This workout is designed for intermediate lifters and athletes, such as climbers or rowers, who want to significantly increase their pulling strength. It is also ideal for anyone looking to improve their posture and back thickness using Tonal's advanced digital weight features.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s for standard handle movements, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Use Tonal's Smart Bar to engage the posterior chain and pull the bar toward your belly button.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and avoid using momentum with the Smart Bar.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and focus on driving your elbows down to your hips using the Smart Bar.
Seated Row
Back, Biceps, Abs
Maintain a proud chest and use the Smart Handles to pull until your elbows pass your torso.
Standing Single Arm Row
Back, Biceps, Obliques
Fight the Tonal's digital weight on the eccentric phase to improve your core stability.
Seated Biceps Curl
Biceps, Forearms
Utilize Tonal's eccentric mode to increase the load on the way down for better bicep growth.
Alternating Biceps Curl
Biceps, Forearms
Maintain constant tension on the cables by not fully locking out at the bottom of each rep.
Neutral Lat Pulldown
Back, Biceps, Abs
Squeeze your shoulder blades together at the bottom of the movement for maximum back engagement.
Half Kneeling Single Arm Pulldown (Contralateral)
Back, Biceps
Keep your torso upright and feel the stretch in your lats as the cable retracts.
Why this order
The workout follows a traditional compound-to-isolation structure, starting with the Barbell Bent Over Row to prioritize maximum load while the central nervous system is fresh. We group all barbell movements first to minimize equipment transitions before moving into unilateral handle work to address symmetry. The session concludes with high-rep bicep and lat isolation to maximize blood flow and the muscle pump.
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 if the heavy barbell rows feel too heavy for my lower back?
Ensure you are engaging your core before every pull. If the strain continues, you can use Tonal's Spotter Mode which will automatically reduce the weight if it senses your form breaking down or your speed slowing significantly.
Can I swap the Seated Row for a Standing Row?
The Seated Row allows for more stability, which is better for the 8-rep strength range. However, if you prefer standing, ensure you maintain a strong hinge position to keep the tension on your lats rather than your lower back.
How do I know if I'm using the right weight for the 5-rep sets?
For the lead compounds, aim for a weight where you feel you could perform maybe one or two more reps with perfect form. Tonal will track your Power Score, so if you're exceeding your goals, the digital weight will suggest an increase for the next set.