Pull Functional Workout - 60min Advanced
This advanced pull session prioritizes multi-planar movements to build a back that is as capable as it is strong. You will transition from heavy barbell compounds to sophisticated unilateral stability work that challenges your grip and core. It is the ultimate test of functional posterior chain strength.
This workout is designed for advanced lifters and athletes, such as rock climbers or MMA practitioners, who need integrated pull strength. It is ideal for those looking to improve rotational power and total-body stability.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle compounds, and 30-45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core to maintain a flat back and drive the bar toward your hips.
Barbell Chinup
Back, Biceps, Abs
Focus on pulling your elbows down into your ribcage for maximum lat engagement.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use the bar for balanced tension.
Single Arm Pullover w/ Single Leg Hip Thrust
Abs, Back, Glutes
Maintain a strong bridge and pull the cable in a smooth arc over your chest.
Bird Dog w/ Row
Obliques, Back, Abs
Resist the rotation from the handle by keeping your hips square to the floor.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Keep your hips level while pulling the smart handle to your waist.
Rotational Row
Back, Obliques
Pivot your feet and drive the pull from your core as you rotate the handle.
Lying Face Curl
Biceps, Forearms
Control the eccentric phase as the digital weight pulls your hands back toward the floor.
Neutral Lat Pulldown
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together at the bottom of the pull.
Why this order
The workout begins with heavy barbell rows to maximize mechanical tension while your central nervous system is fresh. We then move into unilateral and balance-based work like the Bird Dog Row to integrate pull patterns with core stability. We finish with high-volume isolation to exhaust the biceps and smaller back muscles using Tonal's smooth digital resistance.
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 do I choose the right starting weight for the heavy barbell rows?
Use Tonal's suggested weight for a 6-rep max; if it feels too light, manually increase the digital weight by 5 to 10 lbs until the last two reps are challenging.
Why are we doing Bird Dog Rows in a pull workout?
The Bird Dog Row is a functional pull variation that forces your back and core to work together to resist rotation, improving athletic performance.
What if I lose my balance during the single-leg hip thrust pullover?
Focus on driving through your planted heel and use a slightly lighter weight until you master the synchronization between the pull and the thrust.