Back Strength Workout - 45min Intermediate
You will focus on heavy pulling and controlled negatives to maximize your back and bicep strength. By utilizing Tonal's digital weight, this session prioritizes compound bar movements followed by handle and rope isolation to hit every angle of the posterior chain. This workout is designed for the intermediate lifter ready to push through plateaus using progressive resistance.
Ideal for intermediate lifters or rowers looking to increase their pulling volume and grip strength. It is perfect for those aiming to improve their posture and upper body thickness.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets to ensure full recovery, 60-90s for handle and rope accessory work, and 30s for the final bicep burnout.
Barbell Bent Over Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the top while keeping your back flat and parallel to the floor.
Barbell Biceps Curl
Biceps, Forearms
Engage Tonal's Chains mode to increase resistance at the top of the curl for maximum bicep peak activation.
Single Arm Bent Over Row
Back, Biceps, Abs
Use the single-arm focus to eliminate dominant side compensation and pull your elbow toward your ribcage.
Biceps Curl
Biceps, Forearms
Focus on a slow 3-second negative to utilize Tonal's eccentric weight for more muscle fiber recruitment.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and pause at the bottom to maximize lat contraction.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and depress your shoulders to isolate the lats without using your triceps.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other to target the brachialis and build thicker forearms.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead and rotate your wrists outward to target the rear delts.
Why this order
The workout begins with the most taxing barbell movements while you have peak energy, then transitions to seated and unilateral handle work to address muscular imbalances. It concludes with high-volume rope and handle variations to fully exhaust the biceps and upper back muscles through metabolic stress.
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 go on the opening barbell rows?
Since this is a strength-focused session, aim for a weight where you can barely finish the last rep of the 5x5 set while maintaining form; Tonal will adjust if you struggle.
Should I use Spotter Mode for this workout?
Yes, especially on the heavy barbell rows and pulldowns, Spotter Mode allows you to push to failure safely by automatically reducing weight if you get stuck.
Can I substitute the barbell movements with handles?
You can, but the Barbell movements are specifically programmed here to allow for the highest possible total load to maximize raw strength development.
How often should I perform this Back and Biceps session?
This high-intensity session is best performed once a week to allow for the significant neurological and muscular recovery required after heavy compound pulling.