Back Athletic Workout - 20min Beginner
Focus on pulling power and arm definition with this efficient back and biceps session. You will build a foundation for athletic performance by mastering fundamental vertical and horizontal pulling patterns. This workout is perfect for beginners who want to improve posture and upper body strength using Tonal digital tension.
This is ideal for beginners looking to build the functional strength required for sports like swimming or climbing. It also serves office workers wanting to reverse the effects of sitting by strengthening the posterior chain.
Equipment
Workout Plan
Rest 90 seconds between your primary pulldowns and rows. Keep rest to 60 seconds for biceps curls and face pulls to maintain intensity.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as you pull the handles toward your ribcage.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and resist Tonals digital weight as it pulls your hands back down.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of the movement.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead while keeping your elbows high and wide.
Why this order
We start with the Neutral Lat Pulldown to engage the largest muscles of the back when you are freshest. Following this with the Seated Row ensures complete back development through both vertical and horizontal planes. We finish with isolation work for the biceps and rear delts to round out the aesthetic and postural benefits.
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 know if the weight is right for an athletic goal?
Tonal will automatically suggest a starting weight based on your digital strength assessment. For an athletic focus, the weight should feel challenging enough that you could only do one or two more reps with perfect form by the end of each set.
Why are the reps different for the lat pulldown versus the face pull?
We use lower reps and more sets for the lat pulldowns to focus on power and building a strong foundation. The higher reps for face pulls act as a finisher to improve muscular endurance and shoulder health.
Should I use any Tonal dynamic weight modes?
As a beginner, focus on standard weight first to master your form. Once you feel confident, try turning on Eccentric Mode for the Biceps Curls to challenge your muscles during the lowering phase of the movement.