Pull Athletic Workout - 60min Advanced
Target your entire posterior chain and build explosive pulling power with this advanced athletic session. We combine heavy barbell rows for raw strength with specialized handle movements to challenge stability and rotational control. It is designed for experienced lifters who need a functional back that performs as good as it looks.
This is for advanced athletes and functional fitness enthusiasts who want to balance heavy strength gains with rotational power and grip endurance. It is ideal for climbers, grapplers, or anyone needing high-performance pulling capacity.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for secondary movements, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the bar's digital weight once you have set your hinge to avoid early fatigue.
Barbell Chinup
Back, Biceps, Abs
Drive your elbows down toward the floor and keep the bar close to your chest throughout the pull.
Rotational Row
Back, Obliques
Explode through the rotation while keeping the cable path smooth and your core braced.
Reverse Fly
Back, Shoulders
Maintain a slight bend in the elbows and pull the handles out wide to target the rear deltoids.
Seated Biceps Curl
Biceps, Forearms
Keep your back flat against the bench and avoid using momentum to lift the digital weight.
Reverse Grip Biceps Curl
Biceps, Forearms
Squeeze the handles hard to maximize forearm activation and develop superior grip strength.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the cable's lateral pull to keep your hips perfectly square to the floor during the row.
Neutral Lat Pulldown
Back, Biceps, Abs
Use Tonal's constant tension to feel the deep stretch in your lats at the top of every rep.
X-Pulldown
Back, Biceps, Abs
Cross the cables and focus on pulling your elbows deep into your back pockets.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked and use your lats to sweep the handles down to your hips in a smooth arc.
Why this order
The workout starts with heavy barbell compounds to maximize mechanical tension while your nervous system is fresh. We then transition to handle-based movements that allow for greater range of motion and rotational stability, finishing with high-volume isolation to drive hypertrophy. This sequence ensures maximal power output before fatigue sets in.
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 digital weight mode should I use for the barbell rows?
For an athletic focus, use Chains mode to challenge your power at the top of the movement or Eccentric mode to build structural integrity during the lowering phase.
How do I handle the cable crossover in the X-Pulldown?
Position the Tonal arms high and wide. Grab the left handle with your right hand and the right handle with your left hand, ensuring the cables do not rub against each other during the movement.
Can I use Spotter Mode on the heavy rows?
Yes, Spotter Mode is highly recommended for the Barbell Bent Over Row to ensure you can safely complete your final reps with perfect form if the digital weight becomes too heavy.
How often should I perform this Pull session?
Due to the high volume and advanced nature of the movements, perform this once or twice a week, leaving at least 48 hours between sessions for recovery.