Pull Athletic Workout - 60min Intermediate
Develop a powerful and resilient posterior chain with this comprehensive Pull session. By combining heavy barbell rows with unilateral handle movements, you will improve functional symmetry and grip strength. This workout is designed to build the back and arm thickness necessary for peak athletic performance.
This is ideal for athletes like climbers or rowers who need exceptional pulling power and grip endurance. It also serves intermediate lifters aiming to break through plateaus using Tonal's variable resistance.
Equipment
Workout Plan
Rest 90-120s between heavy barbell rows, 60s for handle and rope accessories, and 30s during the final bicep burnout.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the Smart Bar weight once you are in a solid hinge position to protect your lower back.
Barbell Biceps Curl
Biceps, Forearms
Use Tonal Burnout Mode to squeeze out those last few reps as the digital weight automatically drops.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on a 2-second eccentric phase to maximize the time under tension for your lats.
Bird Dog w/ Row
Obliques, Back, Abs
Keep your hips square to the floor as the cable tries to pull you off-balance.
Seated Biceps Curl
Biceps, Forearms
Tonal constant tension means no resting at the bottom; keep those biceps engaged.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and feel the digital weight resist the upward pull.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum from your hips.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and pause for a second to engage the rear delts.
Why this order
We start with the Barbell Bent Over Row to recruit maximum motor units while you are fresh. The workout then transitions into unilateral handle work to address muscle imbalances and finishes with high-volume rope and bar work to drive hypertrophy through 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
Can I use the Straight Bar for all movements?
While the bar is great for heavy rows, using the handles and rope allows for a greater range of motion and better isolation of the biceps and rear delts.
How do I handle the digital weight for the Bird Dog Row?
Start lighter than a standard row; Tonal digital weight is unforgiving on balance movements, and the goal is core stability, not max weight.
What if I feel the weight in my lower back during rows?
Ensure your core is braced and use Tonal's Spotter Mode, which will automatically reduce the weight if it detects your form breaking down.