Pull Athletic Workout - 60min Beginner
Develop a powerful posterior chain and arm strength with this beginner-friendly athletic pull session. You will focus on foundational vertical and horizontal rowing patterns to build a stable back, complemented by high-volume bicep work. This session is designed to improve your pulling mechanics while utilizing Tonal's digital resistance for maximum muscle engagement.
Ideal for beginner lifters or athletes in sports like climbing and rowing who need to develop foundational back strength and grip endurance. It is perfect for anyone looking to improve posture and upper body aesthetics.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessories, and 30s before the finisher.
Seated Row
Back, Biceps, Abs
Maintain a proud chest and avoid leaning back as the digital weight pulls you forward.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the Tonal and pull the handle toward your ribcage.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and resist the weight on the way down.
Bird Dog w/ Row
Obliques, Back, Abs
Engage your core to stay stable on the bench while performing a controlled row.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and focus on pulling with your lats, not your arms.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other throughout the movement to target the brachialis.
Aero Mini Pull
Back, Triceps
Maintain a fast, controlled tempo to keep your heart rate up and finish the workout strong.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to target the rear delts.
Why this order
This workout follows a traditional compound-to-isolation progression, starting with vertical and horizontal pulls to engage the largest muscle groups first. We group handle-based exercises together before switching to the rope to minimize setup time and maintain training 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 should I do if the Bird Dog w/ Row feels too unstable?
Focus on keeping your hips level and consider lowering the weight slightly; Tonal's digital weight allows for precise 1lb adjustments to help you find your balance.
Why are the reps lower on the Lat Pulldown?
We use lower reps for the lead compound movement to focus on building raw strength and proper mechanics before moving to higher-volume accessory work.
Can I use the Smart Bar for the rows instead?
While the bar is an option, using handles allows for a greater range of motion and helps beginners identify muscle imbalances between their left and right sides.