Pull Strength Workout - 30min Intermediate
Focus on maximum force production with this intermediate pull session. By prioritizing heavy barbell rows followed by targeted handle-based isolation, you will build a thick back and peaks on your biceps. This 30 minute routine uses Tonal digital weight to keep tension high through every inch of the rep.
This workout is designed for intermediate lifters or athletes like rowers and climbers who need significant pulling power. It is ideal for those looking to break through strength plateaus using digital weight.
Equipment
Workout Plan
Rest 120-150s between heavy barbell rows to recover power. Rest 60-90s for lat pulldowns and unilateral work, and 45-60s for bicep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button, letting Tonal's digital weight provide constant resistance.
Barbell Biceps Curl
Biceps, Forearms
Engage Eccentric mode to challenge your biceps as you slowly lower the bar back to the starting position.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor and use the smart handle to maintain a neutral grip throughout the pull.
Biceps Curl
Biceps, Forearms
Use Burnout mode for the final set to ensure you reach technical failure with the digital weight.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and squeeze your shoulder blades together at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked and pull the handles to your thighs, focusing on the stretch at the top of the range.
Why this order
We start with the Barbell Bent Over Row to capitalize on fresh neural drive for maximum load. Exercises then transition to unilateral and handle-based movements to address muscular imbalances and increase time under tension using Tonal's constant resistance.
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 Barbell Row?
Since it is a 5-rep set, choose a weight that feels like an 8 or 9 out of 10 in effort while maintaining a flat back.
What if I do not have a bench for the seated pulldowns?
You can perform these in a tall kneeling position on the floor; Tonal will adjust the weight suggestion accordingly for the new posture.
Should I use any Tonal Dynamic Weight Modes?
Yes, use Chains or Eccentric mode on the Barbell Biceps Curls to maximize muscle fiber recruitment during the lowering phase.
Is it okay to do this workout two days in a row?
No, because this focuses on heavy strength, you should allow at least 48 hours for your back and biceps to recover before repeating.