Pull Athletic Workout - 45min Advanced
This advanced pull session prioritizes explosive power and structural integrity through heavy barbell work and unilateral rowing variations. You will engage your entire posterior chain to build a back that is as functional as it is aesthetic. This program is designed for athletes who want to improve their pulling strength and grip endurance.
This workout is ideal for climbers, rowers, or experienced lifters looking to break through pulling plateaus. It is perfect for those who require high-level back stability and functional grip strength.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-90s between handle-based accessories, and 30-45s for the final rope burnout.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and pull the bar to your belly button to target the mid-back and maximize stability.
Barbell Biceps Curl
Biceps, Forearms
Slow down the descent to let Tonal's digital weight increase your time under tension for better growth.
Single Arm Bent Over Row
Back, Biceps, Abs
Avoid rotating your torso; keep your shoulders square to the floor to isolate the lat on each side.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down to your pockets to engage your lats without straining your neck or shoulders.
Aero Pull
Back, Triceps, Glutes
Maintain a fluid and fast tempo to capitalize on Tonal's dynamic resistance and finish with a metabolic burn.
Hammer Curl
Biceps, Forearms
Keep your thumbs facing up throughout the rep to target the brachialis and improve your grip endurance.
Standing Face Pull
Back, Shoulders
Pull the rope apart at the end of the movement to maximize rear delt engagement and postural strength.
Why this order
The workout begins with the Barbell Bent Over Row to capitalize on peak energy levels for the most demanding compound lift. We group movements by accessory—Barbell, Handles, then Rope—to maintain high intensity and minimize downtime between equipment transitions. This flow moves from heavy power-focused reps to high-volume metabolic finishers.
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 weight should I start with for the heavy rows?
Tonal will suggest a weight based on your digital strength assessment, but for this advanced session, ensure you are reaching near-failure by the 6th rep of your first set.
Can I use the Smart Bar for all the barbell exercises?
Yes, the Smart Bar allows you to engage the weight with a button press, making it easy to reset between these heavy sets and maintain safety during the row.
How often should I perform this specific pull session?
Because of the high intensity of the barbell movements, perform this workout no more than twice per week with at least 48 hours of recovery between pull days.