Pull Athletic Workout - 45min Intermediate
You will build a powerful posterior chain and functional pulling strength with this athletic session. By combining heavy barbell compounds with high volume isolation work, we ensure both explosive power and aesthetic muscle definition. This workout utilizes Tonal's digital resistance to challenge your stability and grip throughout the entire range of motion.
Ideal for athletes looking to improve their rowing power or climbers needing better pull up strength and grip endurance. It is also perfect for intermediate lifters wanting a structured pull day that emphasizes core stability.
Equipment
Workout Plan
Rest 90-120s between heavy barbell rows, 60s between unilateral handle work, and 45s during the rope accessories and bicep finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Control to safely turn on the weight once you are in a hinged position.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your pockets and keep your chest tall against the cable's tension.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the rotation from the digital weight by keeping your hips and shoulders square to the Tonal.
Alternating Biceps Curl
Biceps, Forearms
Maintain a steady rhythm and avoid using momentum as the digital weight remains constant.
Aero Pull
Back, Triceps, Glutes
Maintain a slight hinge and use your lats to drive the rope down in a smooth, athletic arc.
Hammer Curl
Biceps, Forearms
Keep your thumbs facing up and elbows pinned to your ribs to isolate the brachialis.
Standing Face Pull
Back, Shoulders
Pull the ends of the rope toward your ears and squeeze your shoulder blades together at the peak.
Why this order
This program follows a classic compound to isolation progression starting with heavy barbell movements to capitalize on fresh neural energy. We transition to unilateral handle work to address asymmetries and finish with high volume rope and handle accessories to maximize metabolic stress.
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 starting weight for the Barbell Row?
Tonal will suggest a weight based on your initial assessment. For this athletic focus, aim for a weight where the last two reps of each set feel challenging but manageable with perfect form.
Can I do the Lat Pulldowns without a bench?
While a bench provides the most stability, you can perform these in a tall kneeling position on the floor, which will further challenge your core and glute stability.
What is the benefit of the Rope Hammer Curls over Handle Curls?
The rope allows for a neutral grip, which targets the brachialis and brachioradialis more effectively. This builds thicker arms and improves overall grip strength for athletic performance.
Should I use any Smart Features like Eccentric Mode?
Yes, for the isolation movements like Bicep Curls, turning on Eccentric Mode will add weight on the negative phase, significantly increasing time under tension for better growth.