Back Strength Workout - 60min Intermediate
This high-intensity session prioritizes pure pulling power by combining heavy barbell compounds with refined handle accessories. You will build a thick back and strong biceps through a mix of high-tension rows and targeted isolation work. This approach ensures you maximize mechanical tension on your posterior chain for significant strength gains.
This workout is designed for intermediate lifters or athletes like climbers and rowers who require high levels of pulling power. It is also excellent for anyone looking to improve their posture by strengthening the upper and mid-back.
Equipment
Workout Plan
Rest 120-180s between heavy barbell rows, 90s for secondary movements, and 60s for bicep and accessory work.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric mode to control the downward phase of the bar for maximum strength.
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
Drive your elbows toward your hips and squeeze the bar at the bottom of the movement.
Single Arm Bent Over Row
Back, Biceps, Abs
Use your free hand to stabilize on the bench while pulling the handle toward your waist.
Reverse Fly
Back, Shoulders
Maintain a soft bend in the elbows and pull the handles back until they are even with your shoulders.
Seated Biceps Curl
Biceps, Forearms
Take advantage of the digital weight by performing a slow two-second squeeze at the top.
Rotational Row
Back, Obliques
Rotate your torso through the pull to engage your obliques alongside your lats.
X-Pulldown
Back, Biceps, Abs
Cross the cables and focus on pulling the handles down and out to target the mid-back.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and use the handles to sweep the weight down to your thighs.
Why this order
The workout begins with the most taxing compound movement, the Barbell Bent Over Row, to utilize peak energy for raw strength. Exercises are grouped by accessory to minimize transition time, moving from the straight bar to handles for targeted isolation and unilateral work to address muscle imbalances. We finish with high-rep straight arm pulldowns to maximize metabolic stress and finish the session with a total lat burnout.
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
Should I use Tonal's dynamic weight modes for the barbell rows?
Yes, enabling Eccentric mode on your Barbell Bent Over Rows will challenge your muscles during the lowering phase, which is highly effective for building strength.
What if the recommended weight for the Biceps Curls feels too heavy?
Tonal's digital weight is very precise. Use the Smart Bar button or the touch screen to decrease the weight by 1 or 2 pounds to maintain perfect form without swinging.
How often should I perform this specific back workout?
Because this is a high-volume strength session, perform it once or twice per week with at least 48 hours of rest between sessions for optimal recovery.
Can I substitute the Seated Lat Pulldown if I don't have a bench?
If you don't have a bench, you can perform the movement in a tall kneeling position, though you may need to reduce the weight slightly to maintain stability.