Pull Athletic Workout - 20min Intermediate
This athletic pull session targets your entire posterior chain and arms to build functional upper body strength. You will progress from heavy barbell compounds to high volume accessory work to maximize muscle fiber recruitment. It is designed to improve pulling power and postural stability in just twenty minutes.
This session is ideal for intermediate lifters or climbers looking to increase their pulling strength and grip endurance. It also serves busy professionals who need a high-intensity back and biceps workout that fits into a tight schedule.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets, 60 seconds between handle accessories, and 45 seconds before the final curl finisher.
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 maintaining a flat back.
Seated Row
Back, Biceps, Abs
Keep your chest tall and let Tonal's constant tension engage your lats through the entire eccentric phase.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Utilize the half-kneeling position to resist the cable's pull and prevent torso rotation during the row.
Biceps Curl
Biceps, Forearms
Maintain a slight bend in the knees and avoid using momentum so the digital weight stays focused on your biceps.
Why this order
The workout begins with a heavy barbell compound to capitalize on fresh neural drive before moving to handle-based rows that allow for a greater range of motion. We finish with unilateral work to address asymmetries and a high-rep bicep burnout to maximize metabolic stress. Equipment changes are minimized by grouping all handle exercises together after the initial barbell movement.
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 should I do if the Barbell Bent Over Row feels too heavy for my lower back?
Ensure you are engaging your core before the weight turns on. You can also use Tonal's 'Spotter Mode' which will automatically reduce the digital weight if it detects your form is breaking down or your pace is slowing.
Can I use the Smart Bar for the final curls instead of handles?
Yes, but the handles are programmed here to allow for a more natural wrist rotation and to minimize equipment transitions. If you switch to the bar, make sure to adjust your position to avoid hitting the Tonal arms.
How do I know if I am using the right weight for the high-rep finisher?
Tonal will suggest a weight based on your previous sets, but for a 15-rep finisher, you should feel a significant 'burn' by rep 12. If it feels too easy, manually increase the weight by 1-2 pounds for the final set.