Pull General Fitness Workout - 20min Advanced
This high-intensity pull session focuses on heavy barbell compounds to maximize back thickness and biceps growth. You will utilize Tonal's dynamic resistance to challenge your muscles through the full range of motion. It is specifically designed for advanced lifters who want a dense workout in a compact time frame.
This workout is for advanced trainees and athletes who want to build serious pulling power and upper body aesthetics in under 20 minutes. It is ideal for those who prefer the stability and loading potential of barbell movements over handle variations.
Equipment
Workout Plan
Rest 90-120s between heavy barbell rows, 60s for pulldowns and curls, and 30s before the face pull finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's eccentric mode to increase the challenge on the descent and maintain a flat back.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to swing the barbell upward.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down to your pockets and pause for a second to feel the digital weight engage your lats.
Standing Face Pull
Back, Shoulders
Pull the rope handles toward your ears and focus on squeezing your rear delts and upper back.
Why this order
The workout begins with the heaviest compound movement, the barbell bent over row, to target major back muscles while your energy is highest. We keep the barbell attached for three consecutive movements to maximize time efficiency on Tonal before finishing with a high-rep rope accessory to achieve a maximum pump.
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 dynamic weight modes should I use for the rows?
For advanced lifters, Eccentric mode is highly recommended on the Barbell Bent Over Row to increase mechanical tension during the lowering phase.
How do I ensure I finish within the 20-minute window?
By grouping the first three exercises with the Barbell accessory, you minimize setup time. Stay strict with the rest timer on your Tonal screen to keep the pace high.
Can I substitute the Seated Lat Pulldown if I don't have a bench?
You can perform the movement from a tall kneeling position on the floor, which will also increase the stability demand on your core.