Pull General Fitness Workout - 45min Intermediate
This intermediate pull session maximizes back width and thickness through a combination of heavy seated movements and functional stability work. You will target the lats, traps, and biceps using varied rep ranges designed to stimulate hypertrophy. It is an efficient handles-only workout that requires zero equipment changes to keep your heart rate elevated.
This workout is ideal for intermediate lifters or athletes like swimmers and climbers who need specific pulling strength and posterior chain stability. It is also perfect for those who want a high-volume back day without swapping accessories.
Equipment
Workout Plan
Rest 90 seconds between heavy seated sets, 60 seconds for standing accessories, and 30 seconds for the high-rep finishers.
Seated Row
Back, Biceps, Abs
Use Tonal's digital weight to drive your elbows back and squeeze your shoulder blades together.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the rotation from the cable by bracing your core during the single-arm pull.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and focus on stability as you row the handle toward your hip.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and maintain constant tension on the cables throughout.
Biceps Curl
Biceps, Forearms
Fully extend your arms at the bottom to reset the digital weight's tension for every rep.
Seated Alternating Biceps Curl
Biceps, Forearms
Control the descent to maximize the eccentric load on your biceps.
Seated Lat Pulldown
Back, Biceps
Engage your core to keep your torso upright as you pull the handles toward your chest.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and depress your shoulders as you pull the handles to your thighs.
Why this order
The workout begins with heavy seated compounds to prioritize raw strength when your energy is highest. It then transitions to unilateral and stability-based movements like the Bird Dog Row to engage the core before finishing with isolation biceps curls and a lat burnout. This sequence ensures maximal muscle fiber recruitment while minimizing local fatigue early in the session.
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 should I select my starting weight on Tonal?
If this is your first time doing these moves, let Tonal's initial strength assessment set the baseline; you can always use the 'Weight Dial' to adjust mid-set if it feels too light or heavy.
What if I can't keep my balance during the Bird Dog Row?
Lower the weight manually on the screen and focus on keeping your hips square to the floor rather than pulling heavy, as this is primarily a stability and core-integration move.
Is Spotter Mode necessary for the biceps curls?
Yes, I recommend keeping Spotter Mode active so Tonal can automatically reduce the digital weight if you reach failure during the high-rep finishing sets.