Pull Functional Workout - 45min Intermediate
This intermediate pull session balances heavy compound strength with high-level stability work. You will challenge your posterior chain through traditional rowing patterns while integrating core-heavy unilateral movements to improve functional balance. It is designed to build a powerful back and resilient biceps for real-world performance.
Ideal for intermediate lifters or climbers looking to improve pulling power and core anti-rotation. It is also perfect for athletes who want to balance out a chest-dominant routine with functional back work.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell rows and pulldowns, 60 seconds for unilateral handle work, and 45 seconds for bicep finishers.
Bird Dog w/ Row
Obliques, Back, Abs
Engage your core to prevent Tonal's digital weight from pulling your torso off-center as you row.
Single Arm Bent Over Row
Back, Biceps, Abs
Maintain a flat back and resist the urge to rotate your shoulders as you pull the handle.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and focus on pulling the handles apart using your upper back.
Seated Biceps Curl
Biceps, Forearms
Fully extend your arms at the bottom to capitalize on Tonal's constant cable tension.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Keep your hips square to the floor while rowing the smart handle toward your ribcage.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of the movement.
Barbell Bent Over Row
Back, Biceps, Abs
Use the Bar Control button to engage weight only once your spine is neutral and braced.
Barbell Biceps Curl
Biceps, Forearms
Utilize Tonal’s Burnout mode to keep pushing reps as your muscles fatigue during this final set.
Why this order
The workout begins with high-stability demand and vertical pulling to prime the nervous system before moving into horizontal rowing. We use a handles-to-bar flow to minimize equipment changes while transitioning from unilateral functional movements to heavy bilateral finishers.
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 handle the weight for Bird Dog rows?
Start lighter than a standard row; the challenge here is core stability against Tonal's digital weight, not just back strength.
Can I use the bar for the whole workout?
This program specifically uses handles for unilateral work to fix imbalances, but transitions to the bar for the final two exercises to maximize load.
What if I lose my balance during the Pillar Bridge row?
Widen your foot stance to create a more stable base and engage your glutes to keep your hips from dipping as the cable pulls.