Pull Strength Workout - 45min Intermediate
This intermediate session prioritizes raw back power by leveraging the Tonal barbell for heavy foundational lifts. You will follow a strength focused progression that transitions from heavy compound pulls into targeted bicep isolation to ensure total upper body development. This approach maximizes mechanical tension for serious muscle growth.
Ideal for intermediate lifters or rowers who want to increase their pulling power and grip strength. It is perfect for anyone looking to build a thicker, wider back using the stability of the Tonal bar.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s for handle accessories, and 45s for the final burnout.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats and keep the bar close to your shins as you drive through your heels.
Barbell Bent Over Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the top of the movement and fight the digital weight on the way down.
Barbell Chinup
Back, Biceps, Abs
Pull your elbows down toward your hips and control your descent against Tonals constant tension.
Barbell Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and avoid using momentum to swing the bar upward.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor and use Tonals digital weight to maintain tension at the bottom of the rep.
Seated Biceps Curl
Biceps, Forearms
Sit tall on the bench and focus on a full extension at the bottom to maximize the bicep stretch.
Neutral Lat Pulldown
Back, Biceps, Abs
Imagine pulling the handles apart slightly to better engage your outer lats.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your elbows and press the handles down toward your thighs using only your lats.
Why this order
The workout starts with high-inertia barbell movements to tax the largest muscle groups while your central nervous system is fresh. We then transition to handle-based isolation work to exploit Tonals digital tension for a deep muscle burn and localized hypertrophy. This compound-to-isolation ordering ensures you can move the most weight safely before reaching fatigue.
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 do I handle the digital weight for Deadlifts?
Use Tonals Smart Flex or Heavy mode to add extra resistance during the peak of the lift where you are mechanically strongest.
Can I swap the Barbell Chinup?
If the chinup feels too difficult, use the Lat Pulldown movement and focus on a slow eccentric to build the necessary strength.
What if my grip gives out before my back?
Ensure your Smart Bar is paired and use the digital weight button to quickly drop tension if you need to reset your hands mid-set.