Pull Strength Workout - 20min Advanced
You will challenge your posterior chain and arm strength with this high-intensity pull session. By prioritizing heavy barbell compounds before finishing with targeted accessory work, you maximize mechanical tension on your lats and biceps. This workout is designed for those looking to break through strength plateaus using Tonal's digital resistance.
This workout is designed for advanced lifters and athletes, such as climbers or rowers, who need significant pulling power and back thickness. It is ideal for busy professionals who want to maintain high strength standards in a short window.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets for full recovery; 60-90s for rope accessories.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and pull the bar to your lower ribs while keeping your back flat.
Barbell Chinup
Back, Biceps, Abs
Drive your elbows down into your sides and use Tonal's digital weight to control the descent.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and maintain a tall posture to isolate the brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together at the peak.
Why this order
This session follows a compound-to-isolation progression to maximize the load on the largest muscle groups while you are fresh. We group the Straight Bar exercises first followed by the Rope accessories to minimize setup time and maintain a high training heart rate.
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 Tonal weight modes should I use for the barbell movements?
For maximum strength gains, use Tonal's Eccentric mode on the rows to add 10-20% more weight on the way down, forcing your muscles to adapt to higher loads.
The Barbell Chinup feels too heavy or too light. How should I adjust?
Tonal's digital weight is perfect for this; if you can't hit 6 reps, reduce the weight slightly while maintaining form. If it's too easy, use the 'Weight Dial' to add 5 lbs mid-set.
Should I use the Spotter mode for this workout?
Yes, keep Spotter mode active for the heavy barbell rows. If your form breaks or you struggle with the final rep, Tonal will automatically reduce the weight so you can finish the movement safely.