Pull General Fitness Workout - 20min Intermediate
This 20-minute pull session targets your entire posterior chain and biceps to build functional strength and improve posture. You will start with a heavy barbell row to maximize recruitment before moving into targeted isolation work. It is designed for intermediate lifters who want an efficient and effective back day.
This session is ideal for office workers looking to reverse desk posture or intermediate athletes wanting a condensed, high-intensity pull day. It focuses on the primary movers of the back for overall aesthetic and strength gains.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between lat pulldowns and curls, and 30 seconds before your final set of face pulls.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the Barbell's digital weight at the bottom of the movement and keep your spine neutral to protect your low back.
Biceps Curl
Biceps, Forearms
Focus on a slow 3-second eccentric phase to take full advantage of Tonal's constant digital tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the smart handles down toward your chest while driving your elbows toward the floor to engage your lats.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and rotate your knuckles back to strengthen your rear delts and upper back.
Why this order
This workout follows a compound-to-isolation progression, starting with the Barbell Bent Over Row to tax multiple muscle groups while you are fresh. We then move to the Lat Pulldown for vertical volume and finish with high-rep isolation exercises like curls and face pulls to drive hypertrophy and improve shoulder health.
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 should I do if the Barbell Bent Over Row feels too heavy for my lower back?
Check your form in the Tonal mirror and ensure your core is braced; if discomfort persists, you can reduce the digital weight by a few pounds using the smart bar's button or Tonal's weight dial.
Can I use the Smart Bar for the Biceps Curls instead of handles?
Yes, you can substitute the Barbell Biceps Curl, though using handles allows for a more natural range of motion and helps address muscle imbalances between your left and right arms.
Should I use any of Tonal's dynamic weight modes for this workout?
Eccentric Mode is excellent for the Biceps Curls to maximize muscle fiber breakdown, while Chains can add a great challenge to the peak contraction of your Lat Pulldowns.