Pull Functional Workout - 45min Advanced
Master the art of functional pulling with this advanced back and biceps session. You will combine heavy barbell compounds with high-stability unilateral movements to build a back that is as capable as it is strong. This workout is designed to bridge the gap between gym strength and real-world athletic performance.
This is designed for advanced athletes or martial artists who need pulling power that translates to the mat or the field. It is ideal for those who have mastered Tonal's basic movements and want to challenge their coordination and stability.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for standard compounds, and 45s for high-rep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase the resistance as you pull the bar toward your belly button.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and resist the digital weight on the 3-second negative.
Bird Dog w/ Row
Obliques, Back, Abs
Keep your hips perfectly square to the floor while fighting the cable's lateral tension.
Rotational Row
Back, Obliques
Pivot your back foot and initiate the pull with your obliques before your arm takes over.
Pullover Crunch
Abs, Back
Keep your arms locked as you pull the handles toward your thighs, crunching your abs at the top.
Neutral Lat Pulldown
Back, Biceps, Abs
Sit tall on the bench and drive your elbows toward your hips to engage the lower lats.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum to swing the weight.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together at the peak.
Why this order
This program follows a compound-to-isolation progression, beginning with the Barbell Bent Over Row to maximize mechanical tension. It then transitions into high-skill unilateral movements like the Bird Dog Row to challenge core-to-extremity power transfer. We finish with high-volume isolation work to ensure total muscular fatigue and hypertrophy in the biceps and upper back.
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 Bird Dog Row feels too unstable?
Tonal's digital weight is unforgiving; start by lowering the weight by 20% until your core can stabilize the movement. Focus on keeping your back flat like a table before increasing the load.
Can I use the Smart Bar for all the rowing movements?
While the first exercise requires the bar, the functional movements like the Rotational Row require independent handle movement to allow for proper multi-planar rotation.
How often should I perform this advanced pull session?
Due to the heavy loading and high stability demands, we recommend performing this once or twice a week with at least 48 hours of rest between pull sessions.