Pull Athletic Workout - 60min Beginner
Build a powerful back and strong arms with this foundation-focused pull session. By prioritizing compound movements like the lat pulldown and RDL, you will develop functional strength that translates to better posture and athletic performance. This beginner-friendly routine uses Tonal's digital weight to ensure you progress safely while mastering pulling mechanics.
This session is designed for beginner athletes who want to improve their pulling power for sports like swimming or climbing. It is also perfect for anyone looking to correct rounded shoulders by strengthening the entire posterior chain.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets like lat pulldowns and RDLs, and 60s between biceps and isolation accessories.
Barbell RDL
Hamstrings, Glutes, Abs
Keep the bar close to your shins and focus on the stretch in your hamstrings with a flat back.
Barbell Biceps Curl
Biceps, Forearms
Engage the Smart Bar only when your core is set to ensure a stable curling motion.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows to your hips and squeeze your shoulder blades against Tonal's digital tension.
Seated Row
Back, Biceps, Abs
Brace your feet against the floor and pull the handles to your ribs with a controlled tempo.
Reverse Fly
Back, Shoulders
Pull the handles wide to your sides and use Tonal's eccentric mode to control the way back.
Biceps Curl
Biceps, Forearms
Turn on Tonal's Burnout mode for the final set to fully fatigue the biceps muscles.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles down to your shoulders and hold the squeeze at the bottom for one second.
Why this order
This workout follows a compound-to-isolation progression, beginning with heavy barbell movements to build total-body pull strength before transitioning to handle-based isolation work. We group all barbell exercises at the start to minimize equipment transitions, allowing you to maintain focus on your form.
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 do I know if I'm using the right weight for a beginner level?
Tonal uses a digital weight assessment to start you off, but you can always tap the weight on the screen to adjust if the reps feel too easy or too hard.
Can I use the handles instead of the bar for the first three exercises?
While you can, using the bar for compounds like the RDL and Lat Pulldown provides a more stable base for beginners to learn the correct movement patterns.
How should I manage my breathing during these pulling movements?
Exhale as you pull the bar or handles toward your body and inhale as you slowly return to the starting position to maintain core stability.