Pull Functional Workout - 20min Beginner
This efficient 20-minute session focuses on building a strong foundation in vertical and horizontal pulling movements. By utilizing Tonal's constant digital tension, you will engage your back and biceps through full ranges of motion to improve posture and functional strength. This routine is designed specifically for beginners to master the basics of pull-day mechanics.
This workout is ideal for new Tonal owners or office workers looking to counteract 'desk posture' by strengthening the posterior chain. It is also a great entry point for anyone wanting a time-efficient back and biceps routine.
Equipment
Workout Plan
Rest 60-90 seconds between compound sets and 45-60 seconds between accessory and functional core movements.
Standing Chop
Obliques, Shoulders, Glutes
Rotate from your core and keep your arms long as you pull the handle across your body.
Seated Row
Back, Biceps, Abs
Pull the handles toward your hips, not your chest, to keep the tension in your back muscles.
Biceps Curl
Biceps, Forearms
Keep your elbows glued to your sides to isolate the biceps against the digital resistance.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward the floor while keeping your chest open toward the Tonal.
Why this order
We begin with a compound vertical pull to engage the largest muscles of the back first when energy is highest. Following this with a horizontal row balances the shoulder girdle, while the curl and chop address isolation and functional core rotation using the same handle setup for efficiency.
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 much weight should I use for the first time?
Tonal will suggest a starting weight based on your initial assessment; focus on form first and let the digital weight adjust as you get stronger.
Can I use the bar instead of handles for the rows?
While this version uses handles for better range of motion, you can swap to the Barbell Bent Over Row if you prefer a bilateral bar movement.
How often should I perform this workout?
As a beginner, aim for 2 times per week with at least 48 hours of rest between sessions to allow your back muscles to recover.
What should I do if the weight feels too light?
Tonal's Weight Dial allows you to add small increments mid-set; if it feels consistently easy, use the 'Increase' button to signal the AI for future sets.