Back Strength Workout - 30min Advanced
This high-intensity session focuses on heavy pulling movements to maximize back thickness and bicep peak. You will utilize advanced barbell variations and unilateral handle work to address imbalances while pushing your strength limits. This workout is for the athlete who wants to dominate their pull day with Tonal unique digital resistance.
This workout is designed for advanced lifters and athletes such as rock climbers or rowers who require high-level pulling strength. It is ideal for those who have mastered Tonal form and want to push their digital weight limits.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell and lat pulldown sets. Reduce rest to 60-75 seconds for unilateral rows and accessory bicep work.
Barbell Bent Over Row
Back, Biceps, Abs
Turn on the digital weight at the top of the movement and focus on a slow eccentric to challenge your back.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows locked at your sides and use the bar to curl toward your shoulders.
Single Arm Bent Over Row
Back, Biceps, Abs
Squeeze your shoulder blade toward your spine at the peak of each rep for maximum back engagement.
Seated Lat Pulldown
Back, Biceps
Keep your chest tall and pull the handles down towards your armpits to engage the lats.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid swinging your torso to keep tension on the biceps.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to target the rear deltoids.
Why this order
The workout begins with the most demanding compound barbell movement to capitalize on peak energy levels for maximum mechanical tension. We then transition into vertical pulling and unilateral work to ensure structural balance and symmetry across the lats. Finally, we finish with isolation work to drive metabolic stress in the biceps through higher repetition ranges.
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 starting weight should I use for the barbell rows?
Tonal will suggest a weight based on your digital strength score, but for these low-rep sets, ensure the weight feels heavy enough that the last two reps are challenging while maintaining perfect form.
Is it okay to use Spotter Mode on the Barbell Row?
Yes, Spotter Mode is highly recommended for the heavy 5-rep sets as it will automatically reduce weight if you struggle to complete a rep, allowing you to train safely at your limit.
Can I swap the order of the bicep exercises?
The current order places Hammer Curls first to target the brachialis and brachioradialis while your grip is fresh, followed by the Barbell Biceps Curl to fully fatigue the muscle with a high-rep finisher.