Pull Functional Workout - 45min Advanced
Develop a high-performance back and bulletproof core with this advanced functional pull session. By combining heavy vertical and horizontal pulls with unilateral stability work, you will improve both your aesthetics and your real-world strength. This workout utilizes Tonal's digital resistance to maximize tension across every degree of motion.
Designed for advanced athletes and climbers who need superior pulling power paired with rotational stability. It is ideal for anyone looking to bridge the gap between gym strength and athletic performance.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 30s during the final burnout phase.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together without letting the digital weight pull you forward.
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your core to stay square to Tonal and do not let the cable rotate your torso.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and active glute as you pull against the cable's resistance.
Seated Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to maximize the peak contraction of the digital weight.
Pullover Crunch
Abs, Back
Control the eccentric phase of the pullover to keep your lats and abs fully engaged.
Standing Alternating Push-Pull
Back, Chest, Obliques
Maintain a strong athletic stance and find a rhythm with the cables to keep the weight moving.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips while resisting Tonal's constant tension on the way up.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and feel the cables engage your lats from the top of the movement.
Why this order
This session follows a compound-to-isolation progression, starting with heavy vertical and horizontal rows to tax the largest muscle groups first. We then integrate unilateral and stability-focused movements like the Bird Dog Row to challenge the core and improve functional patterns before finishing with high-rep isolation and core-integrated pulling.
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
How should I choose my starting weight?
Tonal will suggest weights based on your previous sets; for the lead compounds, aim for a weight where the last two reps are challenging but maintain perfect form.
Can I use the Smart Bar instead of handles?
This specific session is optimized for handles to allow for the unilateral rotations and independent arm movement required for functional stability.
What do I do if my form breaks down during the Bird Dog w/ Row?
Use Tonal's Weight Off feature on the handles to reset your balance, then re-engage the weight once your spine is neutral and your core is braced.