Pull Athletic Workout - 20min Beginner
This 20 minute session targets your entire posterior chain through foundational vertical and horizontal pulling patterns. You will build a strong back and resilient biceps using Tonal smart handles and rope accessories. This is perfect for any beginner athlete wanting to improve their posture and functional pulling strength.
This session is ideal for beginner lifters or athletes in sports like climbing or rowing who need a solid foundation in pull-based strength. It is also great for desk-bound professionals looking to reverse the effects of sitting by strengthening the upper back.
Equipment
Workout Plan
Rest 90 seconds between the lat pulldowns and rows. Reduce rest to 60 seconds for the biceps curls and face pulls to keep intensity high.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak of the movement to maximize mid-back engagement.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use a controlled tempo on the digital weight lowering phase.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips while keeping your chest tall against Tonal's digital resistance.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to engage the rear shoulders and upper back.
Why this order
The workout begins with the Neutral Lat Pulldown as the primary compound lift to tax the largest back muscles while you are most fresh. We then transition into the Seated Row to target the mid-back and follow with higher-rep isolation work for the biceps and rear delts. By grouping all handle exercises first, we maximize your time under tension and minimize transitions between accessories.
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 choose my starting weights for these movements?
Since this is a beginner-level workout, trust Tonal's initial digital weight suggestions based on your assessment. If a movement feels too light or heavy, use the smart handle buttons to adjust the weight in real-time until you find a challenging but manageable load.
Can I perform the seated exercises on the floor instead of the bench?
While the bench provides the best stability for the Seated Row and Lat Pulldown, you can perform them seated on the floor if necessary. However, using the bench allows for better leg drive and core bracing which is essential for athletic development.
What should I do if my grip gives out during the lat pulldowns?
Tonal's digital weight provides constant tension which can be demanding on the forearms. If your grip fails, focus on pulling with your elbows rather than your hands, or slightly reduce the weight for the final set to maintain proper back engagement.
How often should I incorporate this pull session into my weekly routine?
For beginner athletes, performing this pull workout twice a week with at least 48 hours of rest between sessions is ideal. This ensures your back and biceps have enough recovery time to grow stronger before the next stimulus.