Pull Strength Workout - 45min Intermediate
This intermediate pull session focuses on building a powerful back and strong biceps through a blend of heavy barbell work and targeted isolation. You will utilize Tonal's unique digital resistance to challenge your grip and stability across multiple pulling planes. This program is optimized for maximum back thickness and arm definition.
This workout is designed for intermediate lifters or climbers who want to improve their vertical and horizontal pulling power. It is ideal for those seeking to enhance their posterior chain strength while benefiting from Tonal's advanced digital weight modes.
Equipment
Workout Plan
Rest 120-150s for heavy barbell rows, 60-90s for cable accessories, and 45s for finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive the barbell toward your hips using Tonal's bar control.
Single Arm Bent Over Row
Back, Biceps, Abs
Use the digital weight to maintain consistent tension through the entire pulling motion.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and utilize Eccentric mode for a slow, controlled lower.
Pullover Crunch
Abs, Back
Engage your lats to pull the handles forward as you crunch, keeping the movement fluid.
Suitcase March
Obliques
Resist the Tonal's side-pull to keep your torso perfectly upright while marching.
Seated Lat Pulldown
Back, Biceps
Pull the handles toward your chest and focus on squeezing your shoulder blades together.
Hammer Curl
Biceps, Forearms
Grip the rope handles firmly and avoid using momentum to lift the digital weight.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to engage the rear delts.
Why this order
The session begins with heavy horizontal and vertical compound pulls to maximize mechanical tension when your CNS is fresh. We then move into isolation exercises and unilateral stability work to address muscle imbalances and maximize the pump. Equipment is grouped by accessory—starting with the Barbell, moving to Handles, and finishing with the Rope—to keep transitions fast.
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 weight should I start with for the Barbell Bent Over Row?
Since this is your primary strength move, choose a weight that allows you to complete 5 reps with perfect form but makes the 6th rep impossible. Tonal's digital weight will help you find this limit quickly.
Can I use Smart Flex on the Biceps Curls?
Yes, Smart Flex is excellent for curls as it increases resistance at the top of the movement where you are strongest and lightens it at the bottom to protect your joints.
Why is the Suitcase March included in a pull workout?
The Suitcase March develops the grip strength and core anti-lateral flexion needed to support heavier weights during your primary row exercises.
What if I can't finish the final set of Hammer Curls?
Tonal's Spotter mode will automatically detect if you are struggling and reduce the digital weight slightly so you can reach the 15-rep target without compromising form.