Pull Functional Workout - 60min Intermediate
Develop a powerful and resilient back with this functional pull session designed for intermediate lifters. You will challenge your stability and grip while building pull strength through a mix of bilateral compounds and unilateral balance work. This routine ensures every muscle from your lats to your biceps is engaged to improve your posture and athletic performance.
This is ideal for athletes like rock climbers or rowers who require intense grip and pulling power alongside core stability. It also suits fitness enthusiasts looking to balance out sitting at a desk with targeted posterior chain work.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s between accessories, and 45s for the final high-rep finishers.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Brace your core to stay upright and avoid rotating toward the Tonal arm as you pull.
Bird Dog w/ Row
Obliques, Back, Abs
Keep your back flat like a table and resist the digital weight's attempt to pull your shoulder down.
Standing Single Arm Row
Back, Biceps, Obliques
Maintain a soft bend in your knees and use your legs to anchor yourself against the weight.
Reverse Fly
Back, Shoulders
Focus on leading with your knuckles and keeping a slight bend in your elbows.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Imagine a glass of water on your lower back that you cannot spill while performing the row.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure the biceps are doing the work, not your shoulders.
Reverse Grip Biceps Curl
Biceps, Forearms
Turn your palms toward the floor to target the brachialis and improve your grip functional strength.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your ribs while keeping your chest tall against the cable tension.
X-Pulldown
Back, Biceps, Abs
Cross the cables and squeeze your shoulder blades together at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and sweep the handles toward your thighs to finish the lats.
Why this order
We prioritize large multi-joint movements like Lat Pulldowns and Half-Kneeling Rows early to build maximum force. The middle of the workout incorporates unilateral stability work like the Bird Dog and Pillar Bridge rows to challenge the core and back simultaneously. We finish with higher-rep isolation work to ensure muscle hypertrophy and metabolic fatigue in the biceps and rear deltoids.
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 weight modes like Eccentric or Spotter on this workout?
Absolutely. Use Eccentric mode on the Lat Pulldowns and Rows to maximize strength gains by overloading the lengthening phase of the muscle.
What should I do if the Pillar Bridge w/ Row is too difficult to balance?
If you struggle with the pillar bridge, widen your feet for a broader base or slightly reduce the digital weight until you can keep your hips parallel to the floor.
How often should I perform this functional pull workout?
For best results, incorporate this routine twice per week, allowing at least 48 hours between sessions for muscle recovery and repair.