Pull General Fitness Workout - 30min Advanced
This advanced pull session maximizes back width and bicep peak by utilizing Tonal's unique digital resistance modes. You will transition from heavy barbell rows to unilateral handle movements to ensure no muscle imbalances. It is designed for those who want to significantly improve their pulling strength and upper body definition.
This is for advanced lifters or rock climbers looking to enhance their grip strength and total pulling power. It is also ideal for athletes wanting to improve their posture by strengthening the posterior chain.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and squeeze your shoulder blades at the top of the movement.
Barbell Biceps Curl
Biceps, Forearms
Engage Eccentric Mode on Tonal to emphasize the lowering phase and maximize muscle fiber recruitment.
Barbell Seated Lat Pulldown
Back, Biceps
Maintain a tall posture and pull the bar to your upper chest without leaning back excessively.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Keep your core engaged to resist the rotation as the digital weight pulls you forward.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Resist the urge to rotate your hips; keep your chest parallel to the floor during the row.
Biceps Curl
Biceps, Forearms
Maintain a slight bend in your knees and keep your elbows pinned to your sides for strict isolation.
Why this order
The workout starts with a heavy barbell compound row to recruit the most motor units while the central nervous system is fresh. We then transition to vertical pulling and unilateral work to address symmetry and stability before finishing with high-volume bicep isolation. Exercises are grouped by accessory to minimize time spent swapping the bar for handles.
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 digital weight mode should I use for the rows?
Try using Chains mode to increase the resistance as you pull the bar toward your body, which mimics a natural strength curve and challenges you at the peak contraction.
How do I ensure I'm hitting my lats and not just my arms?
Focus on 'pulling with your elbows' rather than your hands and utilize Tonal's Form Feedback to check your range of motion on every rep.
Can I do this workout on consecutive days?
No, your pulling muscles require at least 48 hours to recover. Use Tonal's recovery score to determine when you are ready to repeat this high-intensity session.