Pull Functional Workout - 20min Intermediate
You will target your entire posterior chain and biceps in this efficient handle-only session. By combining heavy bilateral rows with stability-focused unilateral movements, you build strength that translates directly to real-world activities. This workout is designed to improve your pulling power while challenging your core to resist rotation.
This workout is ideal for weekend warriors or athletes like rock climbers who need integrated back strength and unilateral stability. It is also perfect for busy professionals who want a high-impact pull session in under 20 minutes.
Equipment
Workout Plan
Rest 90 seconds after heavy compound rows, and 45-60 seconds between lunges and curls to maintain a functional training heart rate.
Reverse Lunge w/ Single Arm Row
Glutes, Quads, Back
Keep your chest up and core engaged to resist the cable's lateral pull as you row from the bottom of the lunge.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive your elbows toward the ceiling, engaging the lats with Tonal's digital resistance.
Biceps Curl
Biceps, Forearms
Engage Tonal's Eccentric Mode to increase resistance during the lowering phase and maximize your time under tension.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the cable's pull to keep your hips perfectly square to the floor as you row the handle toward your ribcage.
Why this order
We lead with the Bent Over Row to focus on maximum back recruitment while fresh, then transition into the Reverse Lunge with Row to integrate the lower body for functional balance. We follow this with Biceps Curls for targeted hypertrophy and conclude with the Pillar Bridge Row to challenge your core stability under fatigue.
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 start with for the Row?
Tonal will suggest a weight based on your strength assessment; if the 8-rep set feels too easy, use the weight dial to increase resistance by 5 pounds for the next set.
Can I use different accessories?
This specific workout is optimized for handles to allow for the unilateral movement in the bridge and lunges, making it easy to flow through the routine without changing equipment.
Should I use any Smart Features?
Yes, enabling Eccentric Mode on the Biceps Curls and Spotter Mode on the Bent Over Rows will help you safely push to failure and maximize muscle growth.
How often should I perform this routine?
As an intermediate lifter, you can perform this pull session 1-2 times per week, ensuring at least 48 hours of rest between sessions for muscle recovery.