Pull Functional Workout - 60min Advanced
This advanced pull session focuses on building raw strength and functional stability through the posterior chain and biceps. By combining heavy barbell rows with unilateral core-stability movements, you will develop a back that is as capable as it is defined. It is designed for those who want their gym strength to translate directly to athletic performance.
Advanced lifters and multi-sport athletes, such as climbers or grapplers, who need back strength that transfers to real-world pulling and rotational control. Ideal for anyone looking to break through a hypertrophy plateau using Tonal's digital resistance.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for handle stability movements, and 45s for rope finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's bar control to keep the weight steady and explosive through the pull.
Barbell Biceps Curl
Biceps, Forearms
Leverage the digital weight by controlling the negative to maximize bicep tension.
Bird Dog w/ Row
Obliques, Back, Abs
Fight the cable's lateral pull to keep your hips perfectly square to the floor.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a rock-solid plank and do not let the smart handle pull your shoulder forward.
Single Arm Bent Over Row
Back, Biceps, Abs
Drive the elbow back and pause at the top to feel the digital resistance peak.
Pullover Crunch
Abs, Back
Keep your arms straight and use your lats to initiate the pull before crunching.
Seated Lat Pulldown
Back, Biceps
Focus on pulling your elbows toward your hips to fully engage the lats.
Hammer Curl
Biceps, Forearms
Keep your thumbs up and squeeze the rope hard at the peak of the curl.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and split the ends to activate the rear delts.
Why this order
The routine follows a classic compound-to-isolation progression, starting with high-tension barbell work to recruit the most motor units while fresh. We then move into handle-based functional work like the Bird Dog Row to integrate core stability into the pull pattern, ending with high-volume rope isolation to fully exhaust the biceps and rear delts.
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
Should I use eccentric mode for the barbell rows?
Yes, if you have mastered the form, Tonal's Eccentric mode is highly effective on the 6-rep sets to maximize muscle fiber breakdown during the lowering phase.
How do I ensure I'm getting the functional benefit during the Bird Dog Row?
The key is resisting rotation. Tonal's digital weight provides a constant pull; your goal is to keep your back flat like a table, never letting the weight tilt your torso.
What if the 15-rep finishers feel too light?
Tonal will automatically adjust, but you can also toggle 'Burnout' mode for the final rope exercises to ensure you reach technical failure on the last set.