Pull Power Workout - 60min Intermediate
This power-focused session prioritizes explosive vertical and horizontal pulls to build a thick, strong back and powerful biceps. You will utilize the straight bar for heavy compound lifts before transitioning to handles for unilateral stability and high-volume isolation work. It is an intense intermediate routine designed for those looking to maximize their neural drive and upper body pull strength.
Intermediate lifters and athletes, such as rowers or rock climbers, who need to improve their explosive pulling force and grip endurance. It is also ideal for anyone looking to break through a strength plateau in their back training.
Equipment
Workout Plan
Rest 120s between heavy barbell power sets, 60-90s for secondary handle movements, and 45s for high-rep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Drive the bar toward your hips with explosive intent while keeping your back flat.
Barbell Chinup
Back, Biceps, Abs
Grip the bar with palms facing you and squeeze your shoulder blades at the top of the pull.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest and use Tonal's digital weight to control the 3-second negative.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on driving the elbow high and keep your hips square to the floor as the weight increases.
Reverse Fly
Back, Shoulders
Pull the handles out wide and hold the peak contraction to fire up your rear deltoids.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and do not let Tonal's cables pull your shoulders forward.
Seated Alternating Biceps Curl
Biceps, Forearms
Alternate arms slowly and resist the urge to use momentum as the digital weight adds up.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a rigid core and stabilize the handle throughout the rowing motion to finish with control.
Neutral Lat Pulldown
Back, Biceps, Abs
Use a neutral grip on the handles to target the lats and maintain an upright torso.
Why this order
The workout begins with the heaviest barbell compound movements to capitalize on peak energy levels for maximum power output. It then transitions into unilateral handle work to address muscular imbalances followed by isolation exercises to induce metabolic stress. This sequence ensures high-quality strength work is performed before fatigue sets in from the higher-rep accessory movements.
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 starting weight should I select for the barbell rows?
Since this is a power session, start with roughly 70% of your 1-rep max. Tonal will automatically adjust based on your power output during the set, so focus on the speed of the concentric phase.
Can I use the smart bar for all the exercises?
This workout is programmed to switch from the bar to handles halfway through to allow for a greater range of motion and unilateral focus, which is essential for correcting imbalances.
How often should I perform this specific pull routine?
Because of the high central nervous system demand of power training, perform this session no more than twice per week with at least 48 hours of recovery between pull sessions.
What if I can't maintain the speed on the heavy sets?
If your rep speed drops significantly, use Tonal's 'Spotter Mode' or manually reduce the weight by 5-10 pounds. Power training requires maximum intent on every single rep.