Pull General Fitness Workout - 45min Intermediate
Build a powerful back and sculpted biceps with this intermediate pull session. You will leverage heavy barbell compounds followed by high-volume isolation work to drive hypertrophy and functional strength. This routine targets the entire posterior chain while refining your grip and arm definition.
Intermediate lifters looking to improve posture and upper body pulling strength. It is ideal for athletes like climbers or rowers who need specific grip and back endurance.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 60s for handle-based movements, and 45s during final rope accessories.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge deeply and drive the barbell toward your belly button, squeezing your shoulder blades together.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's Burnout mode to finish the set as you fatigue.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Stay upright and resist the digital weight's pull to prevent your torso from rotating.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and square hips to the floor while rowing the handle to your hip.
Biceps Curl
Biceps, Forearms
Slow down the descent for a 3-second negative to maximize the tension on the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Sit tall and pull the handles toward your collarbones while keeping your chest proud.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum to swing the weight up.
Standing Face Pull
Back, Shoulders
Pull the rope towards your forehead and flare your elbows out to target the rear deltoids.
Why this order
The session begins with heavy barbell rows to capitalize on peak energy for the most demanding compound lift. We then transition into handle-based movements for unilateral stability and finish with high-volume rope isolations to fully exhaust the biceps and rear deltoids. Exercises are grouped by accessory to minimize time spent adjusting the Tonal arms.
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 if the barbell row feels too heavy for my lower back?
Ensure your core is braced; if discomfort persists, use the handle buttons to reduce the digital weight or substitute for the Seated Row to take the load off your lumbar spine.
How do I know if I should increase the weight on curls?
If you can complete all reps with perfect form and Tonal’s 'Strength Score' indicates a high power output, use the digital interface to add 1-2 pounds for the next set.
Can I use Spotter Mode on these movements?
Yes, Spotter Mode is highly recommended for the Barbell Bent Over Row and Biceps Curls to help you safely finish your final reps when you hit fatigue.