Pull Athletic Workout - 45min Beginner
Develop a powerful upper body with this athlete-focused pull session targeting your back and biceps with varied volume. You will improve your posture and pulling strength through a mix of heavy bar work and precise handle movements. This beginner-friendly routine ensures you build a functional foundation for sports and daily activity.
This is designed for beginner athletes who want to build a functional foundation for sports like rowing or climbing. It is also perfect for anyone looking to reverse the effects of a desk-bound lifestyle by strengthening the posterior chain.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 60s between handle accessories, and 30s for the high-rep finisher.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows glued to your sides to ensure the digital weight targets the biceps throughout the bar's arc.
Barbell Seated Lat Pulldown
Back, Biceps
Engage your core and pull the bar toward your upper chest while keeping your back straight.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together as you pull the handles toward your ribcage with a controlled tempo.
Standing Single Arm Row
Back, Biceps, Obliques
Focus on pulling the handle toward your hip to maximize back engagement while Tonal tracks your range of motion.
Biceps Curl
Biceps, Forearms
Turn the digital weight on and off with the smart handles at the bottom of each rep for safety.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and pull the cables wide, feeling the burn in your rear shoulders.
Reverse Grip Biceps Curl
Biceps, Forearms
Use a palms-down grip on the handles to challenge your forearms and grip strength as a finisher.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain a vertical torso and pull the handles down using your lats rather than your forearms.
Why this order
The workout begins with heavy barbell compounds to prioritize force production while your energy is highest. We then transition to smart handle movements for increased range of motion and unilateral stability. Finally, the session ends with high-rep isolation to maximize muscle fatigue and metabolic stress.
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 for the barbell moves?
Tonal will automatically suggest a starting weight based on your initial assessment. For the first set, focus on your form and let Tonal's digital weight adjust if the resistance feels too light or heavy.
How do I switch from the bar to the handles quickly?
Keep your handles nearby and use the Tonal accessory rack for easy access. Remember to turn the weight off using the bar button or handle buttons before making the equipment switch.
Can I do this workout if I have tight shoulders?
Yes, but focus on the Neutral Lat Pulldown and Seated Row as they are generally more shoulder-friendly for beginners. If any movement causes sharp pain, use Tonal's weight dial to reduce the resistance.