Pull Functional Workout - 20min Intermediate
This pull-focused session blends heavy bilateral strength with unilateral stability to build a back that is as capable as it is strong. By moving from a heavy barbell row to single-arm variations, you challenge your core to resist rotation while maximizing lat and bicep engagement. This approach ensures your strength translates directly to real-world movements.
This is designed for intermediate lifters or outdoor athletes, like climbers and rowers, who require both raw pulling power and cross-body stability. It is ideal for those who want a high-efficiency session that bridges the gap between traditional bodybuilding and athletic performance.
Equipment
Workout Plan
Rest 90s after the barbell rows to recover power. Keep rest to 60s for the unilateral handle movements.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the bar's smart buttons and pull toward your belly button while keeping your spine neutral.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the digital weight pulling your torso toward the trainer to build anti-rotational core strength.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's eccentric load to control the descent.
Why this order
The session begins with the Barbell Bent Over Row to capitalize on fresh neural drive for a heavy compound lift. We then transition to unilateral handle work to address muscular imbalances and integrate core stability through anti-rotation. We finish with high-rep curls to fully fatigue the biceps after they have acted as stabilizers in the preceding movements.
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
Why use the barbell first in this workout?
Starting with the barbell allows you to move the most weight when you are freshest, setting a high baseline for muscle recruitment before moving into stability-focused work.
Should I use Tonal's dynamic weight modes for these exercises?
Yes, enabling 'Chains' on the Barbell Bent Over Row is a great way to challenge your stability as you reach the top of the pull where the movement is naturally easier.
How do I choose my starting weight for the unilateral movements?
Tonal will suggest weights based on your history, but for functional moves, prioritize a weight that allows you to keep your torso perfectly square without twisting toward the arm.