Pull Athletic Workout - 20min Beginner
You will build a stronger back and more defined biceps in this targeted pull session. By prioritizing the barbell, you maximize your power output and streamline your workout for total efficiency. This routine is designed to help you develop the functional strength needed for sports like climbing and swimming.
Ideal for beginner athletes or fitness enthusiasts looking to improve their pull-up strength and upper body aesthetics. It is particularly beneficial for climbers or rowers who need to build foundational back stability.
Equipment
Workout Plan
Rest 90-120s between heavy chinup and pulldown sets, and 60s between the straight arm pulldowns and bicep curls.
Barbell Chinup
Back, Biceps, Abs
Focus on the downward pull and resist Tonal's digital weight as it tries to pull you up too quickly.
Barbell Biceps Curl
Biceps, Forearms
Turn the weight on using the bar's smart button only when you are in a stable, upright position.
Barbell Seated Lat Pulldown
Back, Biceps
Utilize the smart bar's grip to keep your hands symmetrical for even back development.
Barbell Straight Arm Pulldown
Back, Shoulders
Keep constant tension on the cable and stop the bar just before it touches your thighs.
Why this order
We start with the barbell chinup to hit the largest muscle groups while you are fresh and have the highest power output. Moving into the pulldown and straight arm variations allows for higher volume accumulation before finishing with bicep isolation to ensure a complete hypertrophic response. Using the bar throughout the session minimizes transition time and keeps your heart rate elevated.
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 should I do if the Barbell Chinup feels too heavy?
Tonal's Spotter mode will automatically reduce the digital weight if it senses you are struggling to complete the range of motion.
How do I determine the right starting weight for a pull session?
Tonal uses your initial strength assessment to suggest weight, but for beginners, it is wise to lower the resistance by 5 lbs while mastering your form.
Can I swap the Barbell Biceps Curl for handles?
While handles offer more freedom of movement, the straight bar is programmed here to maintain tension and focus on bilateral symmetry for an athletic foundation.
How often should I perform this workout?
For best results in pull strength, aim for two sessions per week with at least 48 hours of rest in between to allow for muscle recovery.