Pull Functional Workout - 60min Intermediate
This comprehensive pull session targets your back and biceps through a blend of heavy barbell strength and functional unilateral stability. You will begin with high-output compounds to build raw power and transition into core-intensive movements that improve posture and balance. It is designed to create a resilient posterior chain that performs as well as it looks.
This session is ideal for intermediate athletes looking to bridge the gap between pure hypertrophy and functional performance. It is particularly effective for climbers, rowers, or any lifter seeking to improve their pulling power and spinal stability.
Equipment
Workout Plan
Rest 90-120s between heavy barbell rows, 60s between handle-based compound movements, and 45s for the high-rep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the Smart Bar's digital weight only once you have established a stable, flat-back hinge position.
Barbell Biceps Curl
Biceps, Forearms
Maintain a proud chest and avoid using body momentum as the digital weight remains constant through the arc.
Bird Dog w/ Row
Obliques, Back, Abs
Fight the cable's lateral pull to keep your hips and shoulders perfectly square to the floor during the row.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Keep your torso tall and use your core to prevent the Tonal from rotating your body toward the machine.
Single Arm Bent Over Row
Back, Biceps, Abs
Drive your elbow toward your hip and squeeze your shoulder blade at the peak of the digital tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Use Tonal's Eccentric Mode to slowly resist the weight as it pulls your arms back toward the ceiling.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and squeeze the rope at the top to challenge your grip and forearms.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and hold for a split second to target the rear deltoids.
Why this order
The workout begins with the Barbell Bent Over Row to maximize mechanical tension when your central nervous system is freshest. We then move into unilateral handle work to address strength imbalances and integrate the core, finally finishing with rope accessories to maximize metabolic stress in 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
Which Tonal weight modes should I use for this session?
For the Barbell Rows and Lat Pulldowns, Eccentric Mode is highly recommended to challenge the negative portion of the lift. For the Bird Dog Rows, stay in standard mode to focus strictly on balance and anti-rotation.
How do I handle the unilateral movements if my strength is uneven?
Always start with your weaker side. Tonal will track your progress for each arm individually, ensuring that the digital weight is appropriately challenging for both sides without overtraining the stronger one.
Can I perform this workout if I am still mastering the Bird Dog Row balance?
Absolutely. If you find the balance difficult, Tonal's Spotter Mode will automatically reduce the weight if you pause or wobble, allowing you to regain your form without dropping the 'weight'.