Pull Functional Workout - 60min Advanced
This advanced pull session focuses on building a powerful posterior chain while challenging your rotational stability. You will move through heavy multi joint rows into unilateral work that mimics real world movements and athletic demands. By integrating core heavy pull variations, we ensure your back strength translates directly to functional performance.
This is for advanced trainees or overhead athletes like climbers and swimmers who need functional pull strength and core stability. It is also ideal for lifters looking to break a plateau by adding rotational complexity to traditional back training.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between unilateral accessories, and 30s during the core finishers.
Bent Over Row
Back, Biceps, Abs
Hinge deep and keep your back flat as you pull the handles toward your hips.
Rotational Row
Back, Obliques
Pivot through your hips and use your core to drive the rotation as you pull.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a perfectly level pelvis and back while resisting the cable tension.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the Tonal weight pulling you forward to engage your deep core stabilizers.
Biceps Curl
Biceps, Forearms
Squeeze your biceps at the top and fight the digital weight on the way down.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing up to target the brachialis and improve grip strength.
Pullover Crunch
Abs, Back
Exhale as you crunch and keep your arms straight to engage the serratus and lats.
Suitcase March
Obliques
Stand tall and do not let the handle pull your shoulder down or to the side.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage your lats to initiate the pull and keep your chest proud throughout the movement.
Half Kneeling Single Arm Pulldown (Contralateral)
Back, Biceps
Drive the knee down into the mat to create a stable base for the unilateral pull.
Why this order
We lead with heavy bilateral rows to prime the nervous system before moving into high skill rotational and unilateral work. This sequence prevents early core fatigue from limiting your heaviest lifts while ensuring maximal metabolic stress in the biceps at the end. The workout concludes with anti lateral flexion drills to reinforce the stability gained during the pulling movements.
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 Tonal's Eccentric Mode for the rows?
Yes, adding Eccentric Mode to the Bent Over Row and Lat Pulldown is highly recommended for advanced lifters to increase time under tension and maximize muscle fiber recruitment.
What should I do if my stability is the limiting factor on Bird Dog Rows?
If you find yourself wobbling excessively, lower the digital weight by 2-3 pounds using the on-screen controls to focus on perfect form before increasing the load again.
How often should I perform this functional pull routine?
Because of the high demand on the central nervous system and core, perform this workout no more than twice per week with at least 48 hours of rest between sessions.