Pull Athletic Workout - 60min Advanced
Target every angle of your posterior chain and biceps with this advanced athletic pull session. This workout blends heavy barbell compounds with high-stability unilateral movements to build a back that is functional and powerful. You will finish with high-volume isolation and rope work to ensure complete muscular fatigue and grip development.
This is designed for advanced lifters and athletes, such as climbers or rowers, who need significant pulling power and core stability. It is ideal for those looking to break through strength plateaus using dynamic weight modes.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy compound sets, 60 to 90 seconds between accessories, and 30 to 45 seconds during isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and pull the bar toward your navel, keeping your elbows tucked at a 45-degree angle.
Barbell Chinup
Back, Biceps, Abs
Drive your elbows down toward the floor and squeeze your shoulder blades together at the top of the movement.
Seated Row
Back, Biceps, Abs
Maintain a proud chest and avoid leaning back as you pull the handles toward your ribcage.
Bird Dog w/ Row
Obliques, Back, Abs
Focus on anti-rotation by keeping your hips perfectly level with the floor throughout the row.
Single Arm Bent Over Row
Back, Biceps, Abs
Rest your non-working hand on your knee and use the smart handle to maintain a neutral wrist.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and utilize eccentric mode to maximize the lowering phase.
Seated Lat Pulldown
Back, Biceps
Use Tonal digital weight to control the upward phase for a deep stretch in your lats.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked and use a wide arc to sweep the handles down toward your thighs.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and let the rope handles isolate the brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, leading with your elbows and rotating your thumbs back.
Why this order
This workout follows a compound-to-isolation progression, starting with heavy barbell movements to utilize maximum neurological output. We transition to unilateral handle work to address asymmetries before finishing with high-repetition rope work for hypertrophy and structural integrity.
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 use for the Barbell Chinup?
Tonal will suggest a starting weight based on your strength score, but if you find the resistance is too low for 8 reps, you can manually increase the digital weight using the on-screen controls or enable Spotter mode for safety.
Can I substitute the StraightBar for Handles on the initial rows?
The StraightBar is recommended for the initial heavy sets because it allows for higher total volume and better bilateral power output, which is the primary goal of the compound block.
How often should I perform this advanced pull workout?
Given the high volume and advanced nature, perform this session once or twice per week with at least 48 to 72 hours of recovery between pull-dominant sessions.