Pull Functional Workout - 20min Advanced
Build an athletic back and functional pulling power with this high-intensity session. You will combine heavy barbell staples with rotational handle movements to challenge your stability and grip. This workout is designed to bridge the gap between raw strength and real-world movement.
This workout is ideal for advanced lifters or combat athletes who need to translate pulling strength into rotational power and core rigidity. It is perfect for those wanting a comprehensive pull session in a short window.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for the reverse curls, and 45s between the functional handle movements.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge deep and drive the bar toward your belly button while maintaining a flat back.
Reverse Grip Barbell Biceps Curl
Biceps, Forearms
Engage your forearms by keeping your knuckles facing the ceiling throughout the curl.
Rotational Row
Back, Obliques
Pivot your hips and use Tonal's dynamic resistance to control the rotation.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the cable's pull to keep your hips perfectly square to the floor.
Why this order
We lead with the Barbell Bent Over Row to capitalize on fresh neural drive for heavy loading before moving into bicep isolation. Transitioning to handles allows for multi-planar movements like the Rotational Row to integrate core stability with pulling mechanics.
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 handle the digital weight for the Rotational Row?
Start with a weight that allows you to maintain a fluid pivot; Tonal’s Spotter mode will help if the rotation becomes too taxing at the end of the set.
Can I use the Smart Bar for the final exercise?
No, the Pillar Bridge Row requires the independence of a handle to allow for a proper range of motion while maintaining the bridge position.
What if the Barbell Bent Over Row feels too heavy on my lower back?
Ensure your core is fully braced; if the strain persists, utilize Tonal's Weight Off feature to reset your posture between reps.