Pull General Fitness Workout - 45min Advanced
This advanced pull session prioritizes heavy barbell volume before transitioning into high-rep handle work for a complete back and bicep stimulus. You will leverage Tonal's digital weight for constant tension on the lats and peak contraction on the arms. It is designed to build foundational strength and metabolic stress for total upper body development.
Advanced lifters and athletes who want to maximize pulling power and arm aesthetics through varied rep ranges. It is ideal for those comfortable with barbell mechanics and looking for a high-intensity session.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle-based rows, and 30-45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge at the hips and drive the bar toward your belly button, squeezing your shoulder blades together.
Barbell Biceps Curl
Biceps, Forearms
Avoid using momentum and focus on a slow eccentric to maximize time under tension with Tonal's digital weight.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest while maintaining a slight backward lean and a proud chest.
Barbell Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and use your lats to sweep the bar down to your thighs, resisting the upward pull.
Seated Row
Back, Biceps, Abs
Sit tall and pull the handles toward your ribcage, focusing on the stretch at the front of the movement.
Rotational Row
Back, Obliques
Initiate the movement with a torso rotation before pulling the handle back to engage your obliques and back.
Alternating Biceps Curl
Biceps, Forearms
Keep your palms facing up throughout the movement to isolate the biceps and prevent shoulder involvement.
Pullover Crunch
Abs, Back
Engage your lats to pull the handles forward as you crunch upward, keeping your lower back pressed to the floor.
Why this order
This workout follows a compound-to-isolation progression, starting with heavy barbell rows to tax the major muscle groups while fresh. Exercises are grouped by accessory to minimize transitions, moving from the straight bar to handles for unilateral and high-rep finishers. This structure ensures maximum intensity on multi-joint lifts while using higher reps at the end to drive hypertrophy and metabolic demand.
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
Should I use Weight Modes for the Barbell Biceps Curls?
Yes, turning on Eccentric Mode for curls is a great way to challenge the biceps during the lowering phase where you are naturally stronger.
What should I do if my grip gives out on the heavy rows?
Since Tonal uses digital weight, you can tap the smart accessory button to quickly toggle weight off if your grip fails, or rely on Spotter Mode to reduce the weight automatically.
Can I substitute the Seated Lat Pulldown if I don't have a bench?
The Barbell Seated Lat Pulldown is best performed on the floor if you do not have the bench, or you can swap it for the Half Kneeling Single Arm Pulldown.