Pull Strength Workout - 45min Advanced
This advanced pull session focuses on heavy compound movements to build raw back and bicep power. You will utilize the straight bar for high-tension lifts followed by accessory movements to fully fatigue the pulling muscles. The workout is designed to exploit Tonal's digital resistance for maximum mechanical tension and strength gains.
This workout is for advanced lifters and athletes such as climbers or rowers who need significant pulling strength. It is ideal for those who have mastered Tonal form and are looking to push their strength ceiling.
Equipment
Workout Plan
Rest 120 seconds between heavy compound barbell sets, 60-90 seconds between accessories, and 45 seconds for the final core finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Barbell Mode and drive your elbows toward the ceiling while maintaining a flat back.
Barbell Chinup
Back, Biceps, Abs
Focus on pulling the bar to your chest and feel the digital weight resist you on the way down.
Barbell Biceps Curl
Biceps, Forearms
Turn on Tonal's Eccentric mode to overload the lowering phase of the curl for maximum strength.
Seated Row
Back, Biceps, Abs
Keep your chest tall and use the handles to pull through your elbows, squeezing your shoulder blades together.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles down to your hips to isolate the lats without bicep help.
Hammer Curl
Biceps, Forearms
Keep your thumbs up on the rope and avoid swinging your torso to isolate your forearms and brachialis.
Seated Cable Crunch
Abs
Kneel facing away from the Tonal and crunch down, pulling the rope toward the floor using only your abs.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, pulling the ends apart to target the back of your shoulders.
Why this order
The program starts with heavy barbell compound movements to maximize recruitment of the largest muscle groups while you are fresh. Exercises are grouped by accessory to minimize equipment transitions, moving from the straight bar to handles and finishing with the rope. This progression moves from high-load multi-joint movements to high-rep isolation exercises to ensure total muscle fiber exhaustion.
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 dynamic weight modes should I use for the barbell rows?
Use Chains or Eccentric mode on the Barbell Bent Over Row to increase intensity. Chains will add weight as you reach the top of the pull, while Eccentric will challenge you on the way down.
How do I handle the Barbell Chinup on Tonal?
Since this is a simulated chinup, sit or kneel on the floor and pull the bar toward your chest. Use Tonal's Spotter mode so you can push your limits safely during the final reps.
Can I swap the Barbell Biceps Curl for handles?
While you can use handles, the straight bar allows for more stable loading and typically higher weight, which is preferred for this strength-focused session. Ensure you utilize the smart bar buttons to engage weight only when in position.