Pull Fat Loss Workout - 60min Beginner
This high-intensity pull session focuses on building a strong back and defined biceps while maximizing caloric burn. You will move through efficient supersets designed to keep your heart rate elevated for fat loss. By utilizing vertical and horizontal pulling patterns, we ensure total upper body development for beginners.
This is ideal for beginners looking to shed body fat while building foundational upper-body strength. It is perfect for those who want a straightforward handle-based workout without complex setup changes.
Equipment
Workout Plan
Maintain a high intensity by resting 30 to 45 seconds between exercises in a superset and 60 seconds between blocks.
Standing Pallof Press
Obliques
Fight the side-pull of the Tonal cables and maintain a rock-solid core without letting your torso rotate.
Seated Row
Back, Biceps, Abs
Keep your feet braced on the floor and pull the handles until they are level with your ribcage.
Bent Over Row
Back, Biceps, Abs
Hinge at your hips and pull the handles toward your waist while maintaining a perfectly flat back.
Biceps Curl
Biceps, Forearms
Keep your elbows glued to your sides to ensure your biceps are doing all the work against the weight.
Resisted Leg Lowering
Obliques, Abs, Shoulders
Control the descent of your legs as the cables provide constant tension through your lower abs.
Alternating Biceps Curl
Biceps, Forearms
Switch sides with a controlled tempo and use the Tonal's digital weight to fully exhaust the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips while keeping your chest proud against the digital resistance.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles in a wide arc down to your thighs to ignite your lats.
Why this order
The workout begins with high-output compound movements like the Lat Pulldown to recruit the most muscle fiber early. We then transition into isolation movements and higher rep ranges to maximize metabolic stress and fat loss, grouping exercises by handle use to minimize equipment downtime.
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 heavy should the digital weight feel for this fat loss goal?
Aim for a weight where the last two reps of every set feel challenging but your form remains perfect. Tonal will automatically adjust if you move too quickly or slowly.
Can I use the Smart Bar for these movements?
This specific program is optimized for handles to allow for a more natural range of motion and quicker transitions between the circuit-style pairings.
Should I turn on any Tonal features for the bicep moves?
Yes, enable Burnout Mode for the final alternating curls to ensure you reach maximum intensity even as your muscles begin to fatigue.