Back Strength Workout - 30min Intermediate
This intermediate session targets the posterior chain and biceps using a mix of heavy barbell compounds and high-volume handle work. You will start with high-intensity strength sets before moving into unilateral patterns to address muscular imbalances. It is designed to build a powerful back while maximizing time under tension for arm growth.
This workout is designed for intermediate athletes looking to improve their pulling power for sports like rock climbing or rowing. It is also ideal for anyone wanting to improve their posture by strengthening the upper back muscles.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s between unilateral handle rows, and 30-45s during the final burnout finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge at the hips and use Tonal's Smart Bar to pull the weight toward your navel while keeping your spine neutral.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall on the bench and focus on driving your elbows down toward your back pockets with every rep.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the floor and use the digital weight to maintain tension during the slow eccentric phase.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and squeeze the handles hard at the peak of the contraction.
Why this order
The workout follows a compound-to-isolation progression, starting with the Barbell Bent Over Row to move the maximum weight while fresh. We transition from bar-based movements to handles to allow for unilateral work and specific bicep isolation, finishing with high-rep alternating rows to fully exhaust the target muscles.
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
How heavy should I start on the Barbell Row?
Tonal will suggest a weight based on your strength score; aim for a load where the 5th rep of your first set feels challenging but maintainable with good form.
Should I use any special weight modes?
For the compound barbell lifts, Tonal's Eccentric mode is highly recommended to increase muscle fiber recruitment on the way down.
What if my grip fails before my back does?
If you feel your grip slipping on the higher-rep sets, ensure you are using the Smart Handles correctly and consider turning on Spotter Mode to assist with the final reps.