Back Strength Workout - 20min Advanced
This advanced back and biceps session focuses on pure strength development using high-intensity pulling movements. You will utilize heavy compound lifts and unilateral variations to eliminate imbalances while maximizing pulling power. By the end of this workout, your posterior chain and arms will be thoroughly exhausted from the high-tension digital resistance.
This is designed for advanced lifters or rock climbers who require significant pulling power and unilateral upper body stability. It is ideal for those looking to hit a new PR in pulling strength through low-rep, high-load programming.
Equipment
Workout Plan
Rest 120 seconds between heavy compound sets to ensure full ATP recovery. Reduce rest to 60-90 seconds for bicep isolation finishers.
Single Arm Bent Over Row
Back, Biceps, Abs
Use Tonal's Spotter mode to safely challenge your limit on this heavy unilateral pull.
Lying Face Curl
Biceps, Forearms
Maintain high elbows and pull the handles toward your ears to maximize upper back and bicep recruitment.
Seated Biceps Curl
Biceps, Forearms
Fight the digital weight on the way down, taking a full three seconds for the eccentric phase.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades together at the bottom of each rep.
Why this order
The workout follows a compound-to-isolation progression, starting with the Neutral Lat Pulldown to move the heaviest weight while fresh. We then move to a unilateral bent-over row to challenge core stability and lats before finishing with high-volume bicep isolation to maximize muscle fiber fatigue.
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 select for the 5-rep sets?
Choose a weight where the 5th rep feels like you only have one more in the tank; Tonal’s digital weight will automatically adjust via Spotter mode if it detects you are slowing down.
Can I use the Smart Bar instead of the Handles for the lat pulldowns?
While the bar is an option, the handles are programmed here to allow for a neutral grip, which is often more joint-friendly and allows for a deeper contraction in the lats during high-intensity sets.
How often should I perform this specific back workout?
Due to the high central nervous system demand of 5x5 strength training, perform this session 1-2 times per week with at least 48 hours of rest between pulling sessions.