Pull Athletic Workout - 20min Intermediate
This 20 minute pull session prioritizes explosive back strength and unilateral stability to enhance your athletic performance. By transitioning from heavy barbell rows to targeted isolation work, you will build a resilient posterior chain and functional arm strength. You will utilize Tonal's dynamic resistance to ensure every rep challenges your stability and power.
This workout is designed for athletes who want to improve their pulling power and core anti-rotation stability. It is ideal for climbers or rowers looking to translate gym strength into sport specific performance.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets and 60 seconds between accessory movements to maintain high power output.
Barbell Bent Over Row
Back, Biceps, Abs
Focus on driving the barbell toward your hips while maintaining a flat back to maximize lat engagement.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Resist the Tonal weight's pull on your torso to build core stability while you drive your elbow back.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and use a slow negative to emphasize the forearm and bicep connection.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and spread the handles apart to fire up your rear delts and traps.
Why this order
We start with the barbell bent over row as the primary compound lift to move the most weight and recruit the largest muscle groups while you are fresh. The unilateral half kneeling row is placed second to address muscle imbalances and challenge your core stability under load. We finish with high volume hammer curls and face pulls to drive blood flow and improve shoulder health.
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 starting weight should I select for the barbell rows?
Start with Tonal's suggested weight and use the first set to calibrate. If you can easily complete 8 reps with perfect form, increase the digital weight by 5 to 10 percent for subsequent sets.
Can I use the Smart Handles instead of the Rope for the curls?
While you can use handles, the Rope accessory allows for a more natural neutral grip during hammer curls which better targets the brachialis and forearm muscles for athletic durability.
How do I handle the Half Kneeling Single Arm Row if I feel unstable?
Ensure your trailing knee is directly under your hip and engage your glutes. Tonal's digital weight will pull on your core, so think about bracing your midsection to maintain a square chest.
Why are the rep ranges different for each exercise?
Lower reps on the barbell row focus on power and strength, while higher reps on the face pull and curls build local muscular endurance and structural integrity of the joints.