Pull Strength Workout - 20min Advanced
This advanced pull session maximizes back thickness and bicep peak through heavy-load compounds and high-volume isolation. You will leverage the Tonal bar for a foundational power movement before transitioning to handles for multi-planar work and unilateral stability. This workout is specifically designed for lifters looking to shatter pull-day plateaus in a compact time frame.
This workout is ideal for experienced lifters or athletes who need a high-intensity pull session that fits into a busy schedule. It is perfect for those prioritizing upper-body pulling strength and hypertrophy.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 90s for secondary handle compounds, and 60s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Sense to ensure your pull is even on both sides of the digital weight.
Single Arm Bent Over Row
Back, Biceps, Abs
Resist the eccentric pull of the cable to maximize time under tension during the descent.
Biceps Curl
Biceps, Forearms
Enable Tonal's Chains mode to increase resistance at the top of the curl where you are strongest.
X-Pulldown
Back, Biceps, Abs
Keep your chest tall and pull the handles diagonally toward your hips to engage the lower lats.
Why this order
We lead with the Barbell Bent Over Row to capitalize on peak neurological drive for the most taxing compound lift while you are fresh. The session then transitions to handles for pulldowns and unilateral rows to address muscle imbalances and increase the range of motion. We finish with high-rep isolation to drive blood flow and metabolic stress into the biceps.
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 should I do if the weight feels too heavy during the final sets?
Tonal's Spotter mode is your best friend here; it will automatically detect if you are struggling and reduce the digital weight so you can finish your reps with proper form.
Can I swap the Barbell Row for a Handle Row?
While possible, the Barbell Row is programmed here to allow for maximum absolute loading, which is a core pillar of this strength-focused routine.
How often should I perform this specific pull workout?
Because of the high intensity and advanced loading, performing this session once or twice a week with at least 48 hours of rest between pull days is recommended.