Pull Athletic Workout - 45min Advanced
This advanced pull session focuses on multi-planar back strength and explosive rotational power to translate Tonal gains into athletic performance. You will engage your posterior chain and biceps through a combination of heavy seated rows and stability-focused rows. By integrating core-heavy pull movements, you build the functional strength required for high-level competition.
Advanced lifters or athletes in sports like climbing, rowing, or grappling who need functional pulling power. This is ideal for anyone looking to bridge the gap between traditional bodybuilding and athletic performance.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 30s for the final core finisher.
Seated Row
Back, Biceps, Abs
Maintain a proud chest and use Tonal's digital weight to control the eccentric phase, preventing the cables from snapping back.
Rotational Row
Back, Obliques
Pivot your back foot as you pull, utilizing your entire core to drive the handle toward your ribcage.
Bird Dog w/ Row
Obliques, Back, Abs
Keep your hips square to the floor and resist the cable's pull to maintain a perfectly flat back.
Seated Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and avoid using momentum; let Tonal's constant tension fatigue the muscle.
Reverse Grip Biceps Curl
Biceps, Forearms
Use an overhand grip to target the brachialis and forearms, keeping the tempo slow and controlled.
Resisted Leg Raise
Abs, Obliques
Press your lower back firmly into the floor and resist the tension of the cables as you lower your legs.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of each rep.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your elbows and pull the handles all the way to your thighs to fully engage the lats.
Why this order
The workout begins with heavy horizontal and vertical compounds to maximize motor unit recruitment while you are fresh. We then move into rotational and stability-based rowing to challenge the core's ability to resist and produce force. Isolation movements for the biceps and lats follow to ensure hypertrophy and grip endurance before a high-tension core finisher.
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 do I choose the right weight for rotational rows?
Tonal's digital weight responds instantly, so start 5-10 pounds lower than your standard row to master the pivot and rotation before ramping up.
Should I use Spotter Mode on the heavy seated rows?
Yes, enabling Spotter Mode allows you to push toward failure on your heavy sets of 6, as the digital weight will automatically reduce if you struggle to complete a rep.
Can I use the bar instead of handles for the Lat Pulldown?
This workout specifically uses handles to allow for a more natural range of motion and increased core demand during the rotational movements.