Pull General Fitness Workout - 60min Advanced
This advanced pull session focuses on building a thick back and defined biceps through heavy barbell work and high-stability handle movements. You will start with high-load compounds and finish with high-rep rope work to maximize muscle fiber recruitment and metabolic stress. This is a comprehensive strength and hypertrophy program designed for lifters who want to push their upper body limits.
This workout is designed for advanced athletes and experienced lifters looking to improve their posterior chain strength and bicep aesthetics. It is ideal for individuals who are comfortable managing Tonal accessories during high-volume sessions.
Equipment
Workout Plan
Rest 90-120s between heavy Barbell Row sets, 60-75s for standard accessory sets, and 45s between high-rep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonals Chains mode to increase resistance as you pull the bar toward your navel.
Barbell Biceps Curl
Biceps, Forearms
Maintain a tall posture and use the digital weight to control the descent for a full two seconds.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor and avoid rotating your torso as you pull the handle back.
Bird Dog w/ Row
Obliques, Back, Abs
Fight the lateral tension from the cable to maintain a perfectly flat back throughout the set.
Pullover Crunch
Abs, Back
Use the handles to create resistance as you curl your shoulder blades off the floor.
Seated Lat Pulldown
Back, Biceps
Focus on pulling your elbows toward your pockets to fully engage the lat muscles.
Aero Pull
Back, Triceps, Glutes
Maintain a fluid and fast-paced motion to maximize the metabolic burn of this pull finisher.
Hammer Curl
Biceps, Forearms
Keep your palms facing inward and use Tonals Spotter mode to reach maximum fatigue.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to target the rear delts.
Why this order
The workout follows a compound-to-isolation progression, starting with the Barbell Bent Over Row while energy is highest. It transitions through unilateral movements like the Bird Dog Row to improve stability before ending with high-rep finishers using the Rope to ensure maximum hypertrophy. Exercises are grouped by accessory to minimize equipment change time on Tonal.
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Start Free with AI CoachFrequently Asked Questions
What digital weight mode should I use for the Barbell Rows?
Chains mode is highly recommended to increase the challenge at the top of the contraction where you are strongest, helping you build more power in the pull.
Can I swap the Barbell Biceps Curl for a different accessory?
You can use Smart Handles if the bar feels uncomfortable, but the barbell allows for higher total loading which is beneficial for this advanced strength session.
How often should I perform this specific Pull workout?
For optimal results in general fitness and hypertrophy, aim to do this workout once or twice per week with at least 48 hours of rest between pull sessions.