Pull Athletic Workout - 20min Intermediate
This 20-minute pull session targets your entire posterior chain and biceps to build functional athletic power. You will focus on explosive concentric movements and controlled eccentric phases to maximize muscle fiber recruitment. It is designed for those who need a high-intensity back workout without a large time commitment.
This workout is ideal for climbers or rowers looking to increase pulling power and grip endurance. It also suits busy intermediates who want a balanced upper body pull day using only handles.
Equipment
Workout Plan
Rest 90 seconds between heavy lat pulldowns, 60 seconds between rows, and 45 seconds for bicep and isolation work.
Single Arm Bent Over Row
Back, Biceps, Abs
Avoid rotating your torso and pull your elbow toward your hip to engage the lower lat with Tonal's constant resistance.
Biceps Curl
Biceps, Forearms
Squeeze your biceps at the top and use Tonal's digital weight to control the negative for three full seconds.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage your core and pull the handles toward your collarbone while keeping your chest tall against the cable tension.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your elbows and push the handles toward your thighs in a sweeping motion to finish the lats.
Why this order
The workout begins with a high-volume compound pulldown to maximize recruitment while fresh, followed by unilateral rows to address side-to-side strength imbalances. We conclude with higher-rep biceps and straight-arm pulldowns to create metabolic stress and ensure a complete finisher for the pulling muscles.
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 should I choose my starting weight for the pulldowns?
Let Tonal suggest the weight based on your digital strength assessment, but feel free to add 1 to 2 pounds if the 8-rep range feels too easy for an athletic goal.
Can I use the Smart Bar instead of handles for this workout?
This specific routine is optimized for handle-based unilateral movements to improve core stability and athletic balance, so it is best to stick with handles.
Should I turn on any specific Weight Modes?
Yes, enabling Eccentric Mode on the Biceps Curls will help build additional strength by increasing resistance during the lowering phase of the movement.
What if my grip gives out before my back muscles do?
Focus on driving through your elbows during the rows and pulldowns to ensure the back muscles are doing the heavy lifting rather than just your hands.