Pull Fat Loss Workout - 45min Intermediate
This high-intensity pull session targets your entire posterior chain and biceps to maximize caloric burn while building lean muscle. By pairing heavy compound barbell movements with high-volume handle work, you will keep your heart rate elevated for effective fat loss. You will finish with isolation work to ensure complete muscle fatigue and definition.
Intermediate lifters who want to prioritize back thickness and arm definition while following a fat-loss protocol. It is ideal for athletes looking for a time-efficient pull day that emphasizes metabolic conditioning.
Equipment
Workout Plan
Rest 60s between heavy barbell sets, 30-45s between handle-based accessory movements, and minimal rest during the final arm burnout.
Barbell Bent Over Row
Back, Biceps, Abs
Brace your core and maintain a flat back as you pull the bar toward your navel.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom of the movement.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as you pull the handles toward your ribcage.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on the unilateral pull to correct muscle imbalances, keeping your shoulders square to the floor.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and resist Tonal's digital weight on the lowering phase.
Alternating Biceps Curl
Biceps, Forearms
Maintain a steady tempo and avoid any torso swing as you alternate arms for this finisher.
Neutral Lat Pulldown
Back, Biceps, Abs
Use a neutral grip and focus on pulling the handles with your lats rather than your forearms.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles toward your thighs to isolate the lats.
Why this order
The workout begins with heavy barbell compounds to recruit maximum muscle fiber when you are most fresh. We then transition to handle-based movements which allow for a greater range of motion and metabolic stress, ending with high-rep isolation work to maximize the thermic effect of the session. Equipment changes are minimized by grouping all straight bar movements at the beginning of the session.
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 rows?
Since this is a fat-loss focused session, choose a weight that allows you to complete 8 reps with perfect form but feels challenging by the final two reps. Tonal will suggest a weight based on your digital strength assessment.
Can I use the bar for the lat pulldowns instead of handles?
While the bar is an option, this program specifies handles for the neutral grip pulldowns to allow for a more natural wrist position and increased range of motion, which helps keep the heart rate higher.
How often should I perform this pull workout?
For best results in a fat-loss phase, perform this workout 1-2 times per week, ensuring at least 48 hours of recovery between sessions targeting the same muscle groups.
Should I turn on any Tonal features like Eccentric or Chains?
For the Bicep Curls and Straight Arm Pulldowns, turning on Eccentric Mode can help increase metabolic demand and muscle breakdown, which is excellent for fat loss and hypertrophy.