Back Athletic Workout - 20min Beginner
This 20-minute session focuses on building a functional and powerful back while developing arm strength. You will utilize vertical and horizontal pulling patterns to improve posture and athletic performance. It is designed for those who want to maximize their pull-day efficiency with Tonal's constant digital tension.
This workout is ideal for beginner athletes or fitness enthusiasts looking to improve their pulling strength and posture. It is a great choice for climbers or swimmers who need foundational back and arm endurance.
Equipment
Workout Plan
Rest 60 to 90 seconds between heavy pulling sets and 45 to 60 seconds during isolation and finisher sets.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as the cables pull forward.
Biceps Curl
Biceps, Forearms
Maintain a stable torso and focus on the peak contraction at the top of the movement.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and feel the Tonal digital weight resist the upward phase.
Barbell Biceps Curl
Biceps, Forearms
Engage the Smart Bar's digital weight to keep tension constant throughout the entire arc.
Why this order
The session begins with high-volume vertical and horizontal compound pulls to recruit the largest muscle groups first. We then transition to handle-based isolation for the biceps and finish with a high-rep barbell burnout to maximize muscle fiber recruitment. This order ensures you are freshest for the most demanding movements while using Tonal's digital weight to maintain intensity.
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?
Tonal will suggest a starting weight based on your initial strength assessment. For beginner sessions, focus on form over high numbers and the digital weight will adjust as you get stronger.
Can I swap the seated movements for standing ones?
Seated positions on Tonal provide more stability for beginners, allowing you to focus on the mind-muscle connection in your back without worrying about balance.
How often should I do this workout?
Perform this session 1 to 2 times per week, ensuring at least 48 hours of rest between back-focused sessions for optimal recovery.