Pull Power Workout - 60min Intermediate
This session focuses on developing explosive pulling strength and back density through a high-intensity power protocol. You will begin with low-rep compound movements to maximize neural drive before transitioning into stability-based pulling and high-volume isolation. This program is specifically engineered to improve your force production using only the handle accessories.
This is designed for intermediate athletes, particularly climbers and rowers, who need to improve explosive pulling force. It is ideal for Tonal users looking for a high-performance back and biceps session without needing to switch to the Smart Bar.
Equipment
Workout Plan
Rest 120-150s between heavy power sets, 60-90s for secondary compounds, and 45s for accessories and finishers.
Seated Row
Back, Biceps, Abs
Explode through the pull phase while keeping your chest tall against the digital weight.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the handle toward your hip with a fast, controlled motion.
Rotational Row
Back, Obliques
Initiate the rotation from your core and hips to transfer power from the floor to the cable.
Bent Over Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the top of the movement to maximize back recruitment.
Bird Dog w/ Row
Obliques, Back, Abs
Resist the Tonal cable's pull to keep your hips perfectly level as you row.
Biceps Curl
Biceps, Forearms
Keep your elbows glued to your sides to ensure the biceps are doing all the work.
Reverse Fly
Back, Shoulders
Pull the handles wide and feel the squeeze in your upper back and rear shoulders.
Alternating Biceps Curl
Biceps, Forearms
Focus on the mind muscle connection and do not let the cables fully retract at the bottom.
Suitcase March
Obliques
Resist the side-pull of the cable by engaging your obliques while marching in place.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows aggressively toward your hips to engage the lats for maximum power.
Why this order
The workout follows a compound-to-isolation progression to capitalize on peak energy levels for the heavy seated and vertical pulls. It integrates unilateral work and bird dog rows to challenge core stability while moving heavy weight, finishing with high-rep biceps work to maximize muscular hypertrophy. All movements use handles to allow for a natural range of motion and easier setup transitions.
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 the 3-rep sets feel?
These should feel like a 9 out of 10 effort where you can maintain high speed on the pull but would struggle to do more than 5 reps.
Can I substitute the Seated Row with the Smart Bar version?
This workout is optimized for handles to allow for a greater range of motion and to minimize equipment changeover time during the session.
What should I do if Tonal's digital weight feels too heavy during the power reps?
Focus on moving the weight as explosively as possible. Tonal's spotter mode will automatically adjust if it senses you are fatiguing.
How do I know if I'm generating enough power?
Check your 'Power' output on the Tonal screen after each rep. The goal is to keep those wattage numbers high and consistent across the set.