Pull Athletic Workout - 20min Advanced
This high-intensity pull session is designed for advanced athletes looking to build a resilient and powerful back. By combining heavy barbell rows with rotational movements, you will develop both raw strength and functional stability. This 20-minute blast targets your lats, rhomboids, and biceps for peak performance.
Ideal for advanced lifters or combat athletes who need a mix of raw pulling strength and rotational power. It is designed for someone who wants to maximize back density and arm aesthetics in a short training window.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell rows, 60 seconds between handle exercises, and 30-45 seconds for rope finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and use the Barbell's digital weight to drive your elbows past your torso while keeping your back flat.
Rotational Row
Back, Obliques
Explode through the rotation and use Tonal's dynamic weight to challenge your stability as you pull.
Hammer Curl
Biceps, Forearms
Squeeze the rope at the top of the curl and fight the eccentric resistance on the way down.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows to maximize rear delt recruitment.
Why this order
We lead with a heavy barbell compound to maximize motor unit recruitment when you are freshest. We then transition to a rotational movement to integrate core stability before finishing with high-volume rope work to isolate the biceps and posterior shoulders. This structure ensures high mechanical tension early on followed by metabolic stress at the end.
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 Bent Over Row?
Since this is an advanced session with a 6-rep target, choose a weight that feels like a 9/10 effort. Tonal's digital weight will help you maintain form, but don't be afraid to challenge yourself while keeping your spine neutral.
Can I use the smart handles instead of the rope for curls?
The rope is specifically selected for Hammer Curls to target the brachialis and forearm muscles, which are crucial for athletic grip strength. If you must switch, keep the neutral grip consistent.
What should I do if the Rotational Row feels too easy?
Tonal tracks your power output; focus on the speed of the 'pull' phase to increase the intensity. You can also manually increase the weight or engage Chains mode to add resistance at the end of the range of motion.
How often should I perform this specific pull workout?
Given the intensity of the barbell work, 1-2 times per week is ideal. Ensure you have at least 48 hours of recovery before another heavy upper body session to allow for muscle repair.