Pull Power Workout - 45min Intermediate
Develop explosive pulling strength and a powerful posterior chain with this targeted upper body session. You will leverage Tonal's high-inertia resistance on heavy barbell movements before transitioning into high-volume isolation work. This approach ensures maximum muscle fiber recruitment and strength gains for intermediate lifters.
This session is designed for intermediate lifters or athletes like rowers and climbers who require high-threshold pulling force. It is also great for anyone wanting to break through a strength plateau on their back movements.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for standard handle rows, and 45s for rope accessories and finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Drive the bar toward your hips with explosive intent while keeping your core braced.
Barbell Chinup
Back, Biceps, Abs
Control the descent on every rep to maximize Tonal's digital resistance through the eccentric phase.
Seated Row
Back, Biceps, Abs
Focus on squeezing your shoulder blades together at the peak of the movement using the smart handles.
Single Arm Bent Over Row
Back, Biceps, Abs
Maintain a flat back and resist the cable's pull to rotate your torso as you row.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the handles.
Aero Pull
Back, Triceps, Glutes
Engage your lats and glutes simultaneously to create a powerful fluid pull through the cables.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and squeeze your forearms at the top of the curl.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and spread the ends apart to engage the rear deltoids.
Why this order
The workout begins with heavy barbell compounds to capitalize on neural freshness for power development. It transitions to unilateral handle exercises for structural balance and finishes with high-rep rope movements to maximize blood flow and hypertrophy.
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 heavy should I set the weight for the opening power sets?
Select a weight that feels heavy enough that the final rep of the set is challenging to complete with speed; Tonal will adjust the weight if it detects you are struggling.
Should I use any of Tonal's dynamic weight modes?
Using the 'Chains' mode on the barbell rows can help you build power through the top of the movement where you are naturally stronger.
What if I can't maintain speed on the power reps?
Reduce the digital weight by 5 to 10 pounds; the goal for power is the speed and intent of the move, not just moving the heaviest weight possible.