Pull Athletic Workout - 60min Advanced
This advanced athletic pull session targets your entire posterior chain and biceps through a combination of heavy compound lifts and high-intensity isolation work. You will leverage Tonal's digital weight to challenge rotational power and core stability while building significant upper body strength. This workout is designed for experienced lifters looking to bridge the gap between gym strength and on-field performance.
This is ideal for advanced athletes or martial artists who require high levels of pulling strength and core anti-rotation. It also suits experienced Tonal users looking to push past a plateau in their back development.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 30s during the stability finishers.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and let Tonal's digital weight provide steady tension during the lowering phase.
Rotational Row
Back, Obliques
Engage your obliques to pivot your torso, using the cable's resistance to create rotational power.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Keep your hips square to the floor as you pull, resisting the cable's urge to rotate your body.
Seated Alternating Row
Back, Biceps
Pause briefly at the peak contraction of each rep to maximize the time under tension for your rhomboids.
Reverse Grip Biceps Curl
Biceps, Forearms
Grip the handles with palms down to target the brachialis and challenge your forearms.
Seated Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to prevent the shoulders from assisting the movement.
Lying Face Curl
Biceps, Forearms
Pull the handles toward your forehead while flaring your elbows to fully isolate the biceps.
Suitcase March
Obliques
Maintain a tall posture and resist the side-pull of the Tonal cable as you lift each knee.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom for maximum lat recruitment.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and focus on pulling the handles down using only your lats.
Why this order
The workout begins with heavy vertical and horizontal pulls to maximize motor unit recruitment while you are fresh. We then move into rotational and core-integrated pulling movements to build athletic stability before finishing with high-volume bicep isolation to drive hypertrophy. This sequence ensures you move from the most taxing multi-joint exercises to specific accessory work without losing intensity.
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 do I handle the rotation in the Rotational Row?
Focus on your lead foot and pivot your back foot like a golfer to generate power from the ground up through your back.
Is Spotter Mode necessary for these movements?
It is highly recommended for the heavy Neutral Lat Pulldowns and Bent Over Rows to help you finish those final difficult reps safely.
Can I do this workout without the bench?
Most exercises use a standing or kneeling position, but for the Seated Biceps Curls, you can substitute with a tall kneeling position if a bench is not available.