Pull Functional Workout - 20min Advanced
Develop a high-performance back and grip with this advanced functional pull session. You will integrate heavy compound lifting with core-stability challenges to build strength that translates to real-world movement. This routine optimizes your 20-minute window for maximum muscle engagement and athletic durability.
This workout is designed for advanced lifters and athletes like climbers or rowers who need to translate raw pulling power into stable, multi-planar performance.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between functional accessories, and 45 seconds before the biceps finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling while maintaining a flat back to maximize Tonal's digital resistance.
Bird Dog w/ Row
Obliques, Back, Abs
Engage your core to prevent any hip rotation as the cable pulls against your balance.
Rotational Row
Back, Obliques
Pivot through your back foot and feel the weight transition through your torso for total-body power.
Hammer Curl
Biceps, Forearms
Keep your palms facing inward and use a slow tempo to resist the digital weight on the way down.
Why this order
The session begins with a heavy barbell compound to recruit the most muscle fibers while your CNS is fresh. We transition into unilateral and rotational movements to challenge your stability and functional capacity before finishing with a high-rep isolation set to fully fatigue the biceps.
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 Smart Bar for the whole workout?
This workout intentionally uses a mix of the Smart Bar for heavy rows and Smart Handles or the Rope for functional movements to provide the specific range of motion needed for rotational work.
How do I handle the balance in the Bird Dog Row?
Focus on Tonal's weight display to ensure your center of gravity remains stable; if you struggle with balance, Tonal's Spotter mode will automatically reduce weight if it senses a break in your rhythm.
Why are the reps so low on the first exercise?
The 6-rep range on the Barbell Bent Over Row is designed to prioritize raw strength and power, allowing you to leverage Tonal's high-end digital resistance.