Pull Athletic Workout - 30min Advanced
You will challenge your posterior chain and arm strength with this high intensity pull session. By combining heavy barbell rows with targeted handle work, you develop the explosive power and grip strength needed for elite performance. This workout uses progressive fatigue to ensure your back and biceps are fully engaged from start to finish.
This session is designed for advanced lifters and multi-sport athletes who need a strong back for pulling movements or overhead stability. It is ideal for those who want to improve their rowing power and arm definition through high quality volume.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 45s for the finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the Tonal bar digital weight only once you are in a stable hinge position.
Single Arm Bent Over Row
Back, Biceps, Abs
Use your non-working hand to stabilize on your knee while the digital weight provides constant tension on the pull.
Reverse Fly
Back, Shoulders
Maintain a slight bend in your elbows and squeeze your shoulder blades together at the peak of the movement.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and resist the eccentric pull of the cables on the way down.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling the handles toward your armpits while keeping your core braced against the vertical resistance.
Why this order
We start with the Barbell Bent Over Row to capitalize on maximum neural drive while you are fresh. The sequence then transitions to handle based movements to allow for unilateral focus and high volume isolation which creates a complete stimulus for both hypertrophy and athletic stability.
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 select my starting weight?
Tonal will automatically suggest a weight based on your previous lifts, but feel free to adjust it during your first set of rows to ensure you reach technical failure by the final rep.
Can I use the Smart Bar for every exercise?
This program specifically switches to handles after the first movement to allow for a greater range of motion and unilateral work which is better for correcting imbalances.
What if I cannot finish the high rep finisher?
Tonal's Spotter Mode will detect when you are struggling and automatically reduce the digital weight so you can complete the set with perfect form.