Pull Endurance Workout - 45min Advanced
This high-volume pull session targets your back and biceps with an emphasis on muscular endurance. You will move through advanced barbell compounds before finishing with high-rep isolation movements designed to build a resilient upper body. This workout is perfect for those who want to improve their pulling stamina and grip strength using Tonal's dynamic resistance.
This is designed for advanced lifters, rock climbers, or obstacle course athletes who need significant pulling endurance and grip strength. It is ideal for anyone looking to push their cardiovascular and muscular limits in a specialized pull session.
Equipment
Workout Plan
Keep rest periods short at 30 to 45 seconds between all sets to maintain a high heart rate and maximize the endurance stimulus.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core to maintain a flat back while the digital weight pulls you forward.
Barbell Chinup
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the top.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a neutral spine and avoid rotating your hips as you pull the handle.
Lying Face Curl
Biceps, Forearms
Keep your upper arms stationary against the floor to focus the tension on your biceps.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Brace your core to prevent hip sway while executing a smooth row against the cable.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles toward your chest and resist Tonal's tension on the way back up.
Why this order
This advanced session utilizes a compound-to-isolation sequence, starting with heavy barbell movements to tax the large muscle groups before moving into high-rep handle work for endurance. By grouping all straight bar exercises at the beginning, we minimize setup time and maximize time under tension. The inclusion of stability-focused rows at the end challenges your core while finishing off the biceps.
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 for the 20-rep sets?
Focus on Tonal's suggested weight but prioritize completing the high rep counts with perfect form to truly target muscular endurance.
Can I use Spotter mode on the barbell movements?
Yes, Spotter mode is highly recommended for the high-rep barbell rows to help you finish the final reps as fatigue sets in.
Why are the rest periods so short?
Short rest periods are a key component of endurance training as they force your muscles to recover quickly and improve your aerobic capacity.