Pull General Fitness Workout - 30min Intermediate
This intermediate pull session focuses on building a strong, stable back and defined biceps through a combination of heavy barbell work and high-volume isolation. You will start with powerful compound rows before transitioning into unilateral movements that correct imbalances and high-rep finishers for a complete pump. It is designed to maximize Tonal's digital weight for consistent tension throughout every rep.
Ideal for intermediate lifters or athletes like climbers and rowers who need to prioritize posterior chain strength and pulling power.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle compounds, and 30-45 seconds for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core to protect your lower back while the Barbell provides steady digital resistance.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Keep your torso square to Tonal and avoid rotating as you pull the handle back.
Biceps Curl
Biceps, Forearms
Maintain a slight bend in the knees and keep your elbows pinned to your sides during the curl.
Neutral Lat Pulldown
Back, Biceps, Abs
Sit tall and focus on pulling your elbows toward your hips to engage the lats fully.
Hammer Curl
Biceps, Forearms
Squeeze the rope at the top of the movement to maximize the peak contraction in your forearms.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to target the upper back and rear delts.
Why this order
The workout begins with the Barbell Bent Over Row to recruit the most muscle fibers while you are fresh, followed by vertical and horizontal pulls using handles to ensure a full range of motion. We finish with rope-based isolation to target the biceps and rear delts from different angles, utilizing higher rep ranges to drive hypertrophy.
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 do I know if I should increase the weight?
If you complete all reps with perfect form and Tonal doesn't automatically bump your weight, manually increase it by 1-2 lbs to stay in the target rep range.
Can I use the Smart Bar for the biceps curls?
Yes, you can swap to the bar, but the handles allow for a more natural wrist rotation which helps prevent joint strain during higher volume sets.
What if the Barbell Row feels too heavy on my lower back?
Focus on engaging your core and slightly reducing the digital weight; Tonal's Spotter Mode will also help if it detects you struggling to maintain the hinge position.