Pull Functional Workout - 60min Intermediate
You will master a blend of heavy barbell pulls and core-intensive stability work to build a resilient and powerful back. This session uses Tonal's digital resistance to challenge your posture through both bilateral bar work and unilateral handle movements. It is designed for intermediate lifters who want to improve functional strength and upper body aesthetics.
This workout is ideal for mountain bikers, climbers, or weekend warriors who need a strong posterior chain and rotational stability. It is specifically for individuals looking to bridge the gap between traditional gym strength and real-world athletic performance.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core to maintain a flat back as Tonal adds weight to the bar.
Barbell Pullover
Shoulders, Back
Use the bar's digital weight to create a deep stretch in your lats at the bottom of the movement.
Barbell Biceps Curl
Biceps, Forearms
Control the bar during the descent to maximize the time under tension for your biceps.
Bird Dog w/ Row
Obliques, Back, Abs
Keep your hips square to the floor while the cable tries to pull you off balance.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Stabilize your torso against the cable's lateral pull to maximize core recruitment during the row.
Standing Single Arm Row
Back, Biceps, Obliques
Maintain a strong athletic stance and avoid rotating your torso toward the Tonal as you pull.
Seated Alternating Biceps Curl
Biceps, Forearms
Keep your back flat against the bench and isolate the biceps without using body momentum.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak and resist the cables on the way back.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling the handles with your elbows to fully engage your lats rather than your hands.
Why this order
The session begins with heavy barbell rows to prime the nervous system and build raw strength before moving into vertical pulling patterns. Unilateral stability movements like the Bird Dog Row are placed in the middle to integrate the core and improve balance, while high-volume bicep work and reverse flies finish the workout to drive hypertrophy and postural support.
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 heavy barbell rows?
If you are new to this movement, start at about 60 percent of your body weight. Tonal's digital weight feels heavier than free weights due to constant tension, so use the first set to calibrate and let the AI adjust your resistance.
Can I substitute the Seated Biceps Curl if I don't have a bench?
Yes, you can perform the Biceps Curl while standing or in a tall kneeling position. However, the seated version is programmed to minimize cheating and force the biceps to do all the work.
How often should I perform this Pull session?
For best results, incorporate this workout once or twice a week, ensuring at least 48 hours of rest between sessions targeting the same muscle groups to allow for recovery.