Pull Power Workout - 60min Intermediate
This power-focused pull session targets explosive back recruitment and peak bicep development. You will utilize heavy barbell compounds followed by high-volume accessory work to maximize both strength and hypertrophy. It is designed to build a thick, powerful upper body using Tonal's constant digital tension.
This is for intermediate lifters or rowers looking to increase their explosive pulling force. It is ideal for athletes wanting to improve their deadlift lockouts or building a stronger V-taper.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets to maximize power output. For accessory and isolation work, maintain 60-90s rest.
Barbell Bent Over Row
Back, Biceps, Abs
Explode upward and squeeze your shoulder blades, letting Tonal's digital weight provide smooth resistance.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to swing the bar.
Seated Row
Back, Biceps, Abs
Pull the handles toward your lower ribs while keeping your chest proud and spine neutral.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Focus on the anti-rotational challenge by keeping your torso square to the Tonal.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and engage your lats before the handles move.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles down to your thighs, focusing on the lats.
Hammer Curl
Biceps, Forearms
Use a neutral grip on the rope to target the brachialis and build thicker forearms.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, pulling the ends apart at the finish for rear delt engagement.
Why this order
The session leads with explosive barbell rows while your central nervous system is fresh to maximize force production. We then move into handle-based compounds to accumulate volume before finishing with rope isolation work for high-rep metabolic stress and grip endurance.
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 go on the 3-repetition sets?
Focus on Tonal's 'Max Power' feedback. Choose a weight where the third rep is difficult but can still be moved with explosive upward speed.
Should I use Spotter Mode for the barbell exercises?
Yes, keep Spotter Mode enabled on the Barbell Bent Over Row to ensure you can reach full fatigue without compromising your form.
Can I perform this workout if I only have handles?
The barbell movements are key for the power goal, but you can substitute them with the handle-based 'Bent Over Row' if necessary, though you may move less total weight.