Pull Strength Workout - 60min Intermediate
This intermediate pull session focuses on heavy compound movements to build a thick and powerful back. You will utilize high-intensity sets for the lats and rhomboids followed by high-volume isolation work for the biceps. The workout is designed to maximize mechanical tension using Tonal's unique digital resistance for consistent growth.
This program is for intermediate lifters who have mastered basic pulling mechanics and want to increase their total pull volume. It is particularly effective for those looking to improve their rowing strength or build more peak on their biceps.
Equipment
Workout Plan
Rest 120 seconds between heavy compound sets, 60-90 seconds between accessories, and 45 seconds for the bicep finisher.
Seated Row
Back, Biceps, Abs
Drive your elbows back and squeeze your shoulder blades together while maintaining a tall posture.
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your core and keep your back flat to prevent rotation as you pull the cable high.
Reverse Fly
Back, Shoulders
Focus on a wide arc movement and avoid shrugging your shoulders toward your ears.
Seated Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribcage and use a slow 3 second negative on every rep.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles toward your collarbone and feel the digital weight resist you on the way up.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and use Tonal's constant tension to engage your lats.
Why this order
The workout begins with heavy horizontal and vertical compounds to utilize maximum energy for strength gains. We then transition to unilateral work to fix muscle imbalances and finish with high-volume bicep isolation to induce metabolic stress. This sequence ensures the largest muscles are taxed first before the smaller bicep muscles become the limiting factor.
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
Should I use any of Tonal's Dynamic Weight Modes for the main rows?
Yes, turning on Chains or Eccentric mode for the Seated Row can help increase intensity and break through strength plateaus.
What should I do if the digital weight feels too heavy on the final bicep sets?
Ensure Spotter Mode is active so Tonal can automatically reduce the weight if it senses you are struggling to complete the full range of motion.
Can I perform this workout more than once a week?
Since this is a high-volume strength session, allow at least 48 to 72 hours between sessions to ensure your back and biceps have fully recovered.