Pull General Fitness Workout - 20min Advanced
This high-intensity pull session targets your entire posterior chain and biceps using advanced cable variations. By combining heavy horizontal rows with vertical pulling and rotational power, you will build a functional and well-rounded back. This is designed for experienced lifters who want to maximize their 20-minute window with zero fluff.
Advanced trainees and athletes like rock climbers or rowers who need exceptional pulling strength and grip endurance. It is perfect for those who want to push their limits with smart resistance in a short timeframe.
Equipment
Workout Plan
Rest 90 seconds between heavy row sets, 60 seconds for pulldowns and curls, and 45 seconds for the rotational finisher.
Bent Over Row
Back, Biceps, Abs
Focus on driving your elbows past your torso while Tonal's digital weight keeps your core engaged.
Biceps Curl
Biceps, Forearms
Resist the Tonal's pull on the way down to maximize the eccentric phase of the curl.
Rotational Row
Back, Obliques
Use your entire body to drive the movement, letting the Tonal cable guide your path through the rotation.
Seated Lat Pulldown
Back, Biceps
Imagine pulling the handles apart at the bottom of the movement to fully engage your lats.
Why this order
The workout begins with heavy bent-over rows to recruit maximum muscle fiber while you are fresh. We transition to vertical pulling and isolation to build hypertrophy, ending with a high-rep rotational row to challenge your back and core through multiple planes of motion.
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 the heavy rows?
Start with Tonal's suggested weight but do not be afraid to use the weight dial to add 2 to 5 pounds if the first set feels too light for 8 reps.
Can I use the Bar for these moves?
This specific routine is optimized for handles to allow for a greater range of motion and the rotational aspects of the final exercise.
What if I cannot maintain form on the Rotational Row?
Tonal's digital weight is very consistent; if your rotation becomes sloppy, lower the weight by 10 percent to ensure your core is doing the work.