Pull General Fitness Workout - 30min Advanced
This advanced pull session focuses on building a powerful posterior chain and peaked biceps through heavy barbell work and tactical cable isolation. You will utilize Tonal's dynamic resistance to challenge your muscles at every point of the movement. This workout is tailored for experienced lifters looking to improve their upper body aesthetics and functional strength.
This workout is designed for advanced athletes or bodybuilders who want to maximize hypertrophy and back width in a compressed timeframe. It is perfect for those who have mastered Tonal's basic movements and want to push their limits with high intensity.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell rows, 60 seconds for secondary compounds, and 45 seconds for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Bar Mode to add digital weight at the top of the movement for maximum lat contraction.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows slightly in front of your torso to maintain constant tension on the biceps throughout the lift.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on driving your elbows down toward the floor to initiate the pull rather than using your hands.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your knees and your core tight to prevent the cables from pulling you upward.
Hammer Curl
Biceps, Forearms
Squeeze the rope at the top of the movement to tax your brachialis and forearm muscles.
Standing Face Pull
Back, Shoulders
Pull the rope apart as you bring it toward your face to maximize the engagement of your rear deltoids.
Why this order
We lead with heavy barbell rows to prioritize maximal force production while the central nervous system is fresh. Exercises are grouped by accessory to minimize equipment transitions, moving from the straight bar to handles and finishing with the rope to fully fatigue the biceps and rear deltoids.
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
Can I use Smart Flex for the Barbell Rows?
Yes, enabling Smart Flex will add resistance at the top of the row where you are strongest, significantly increasing total work and muscle recruitment.
What should I do if the final reps of the lat pulldown feel too heavy?
Keep Tonal's Spotter Mode active; it will sense when you are struggling and automatically reduce the digital weight so you can finish the set safely.
Why are the hammer curls performed at a higher rep range?
By the end of the session, the biceps are pre-fatigued from the heavy rows. Higher reps with the rope accessory maximize blood flow and metabolic stress for better growth.