Pull General Fitness Workout - 60min Intermediate
This comprehensive pull session targets your entire posterior chain and biceps through a mix of heavy barbell work and precision cable movements. By transitioning from large compound lifts to focused isolation exercises, you will maximize muscle fiber recruitment and structural balance. It is designed for intermediate lifters looking to improve both their pulling strength and upper body definition.
This workout is perfect for intermediate athletes who want to build a stronger back for sports like climbing or rowing. It also suits anyone looking to improve posture by strengthening the rear delts and mid-back.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell rows, 60 seconds between standard handle movements, and 30-45 seconds for bicep and rope finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the smart bar's digital weight once your back is flat and core is braced.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as you pull the handles toward your ribcage.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Maintain a stable base and use Tonal’s constant tension to resist the cable's pull on the way out.
Bird Dog w/ Row
Obliques, Back, Abs
Focus on core stability to prevent your hips from rocking while you perform the single-arm row.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure the biceps are doing all the work against the digital weight.
Neutral Lat Pulldown
Back, Biceps, Abs
Squeeze your shoulder blades together at the bottom of the pull to maximize back engagement.
Aero Pull
Back, Triceps, Glutes
Drive through the full range of motion with a quick tempo to finish the session with high intensity.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope to shift focus onto the brachialis and forearm.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to target the rear delts and upper back.
Why this order
The workout begins with the Barbell Bent Over Row to capitalize on peak energy for the heaviest lift. We then group all handle-based exercises together to facilitate a smooth transition from vertical to horizontal pulling, finishing with high-rep rope work to maximize the metabolic pump.
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 choose my starting weight?
Tonal will suggest weights based on your initial assessment; however, for the Barbell Row, focus on a weight that allows for a flat back throughout all reps.
Can I use the Smart Bar for the Bicep Curls?
While we programmed Handle Curls for better range of motion, you can swap to the Bar if you prefer a traditional barbell feel.
Why are the reps higher at the end?
We use higher reps for isolation movements like Hammer Curls to drive blood flow and maximize hypertrophy after the heavy compound sets are complete.