Pull Power Workout - 45min Advanced
Develop explosive pulling power and a thick back with this advanced session. By combining heavy barbell movements with targeted unilateral work, you will maximize force production across your entire posterior chain. This workout is designed for those looking to translate gym strength into athletic performance.
This is designed for advanced athletes and powerlifters looking to improve their explosive pulling capacity. It is ideal for rowers, climbers, or anyone seeking to build a high-performance back.
Equipment
Workout Plan
Rest 120s between heavy compound sets, 60-90s between accessories, and 45s for the finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Drive the bar toward your hips with explosive intent and keep your back flat.
Barbell Biceps Curl
Biceps, Forearms
Enable Tonal's Chains mode to maximize resistance at the top of the curl.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest aggressively and control the upward phase.
Barbell Straight Arm Pulldown
Back, Shoulders
Sweep the bar down to your thighs using your lats while keeping your arms straight.
Single Arm Bent Over Row
Back, Biceps, Abs
Pull the handle to your waist and focus on pulling through the elbow.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and squeeze your biceps at the peak contraction.
Pullover Crunch
Abs, Back
Engage your core and lats together as you pull the handles over your head.
Why this order
This session follows a compound-to-isolation progression beginning with high-intensity barbell movements to maximize neurological drive. Exercises are grouped by accessory to minimize equipment transitions, moving from the straight bar to handles for refined isolation and higher-rep volume.
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 weight should I select for the low-rep power sets?
Choose a weight that feels heavy but allows for high bar speed; Tonal will adjust the digital weight if it detects you are moving slower than optimal power speeds.
Can I use dynamic weight modes for this session?
Yes, using Chains mode on the barbell rows and curls is highly recommended to increase the challenge during the strongest part of the lift.
How often should I perform this power-focused pull workout?
Because of the high central nervous system demand of power training, perform this session once a week with at least 48 hours of rest between other pulling movements.