Pull Functional Workout - 45min Beginner
This pull session focuses on building a resilient back and strong biceps through a blend of stable seated movements and dynamic kneeling patterns. You will progress from heavy horizontal rows to high-repetition isolation work to ensure both structural strength and muscular endurance. This approach utilizes Tonal's variable resistance to keep your muscles under tension throughout every inch of the movement.
Ideal for beginners or desk-bound professionals looking to improve their posture and upper body pull strength. It is also perfect for recreational climbers or paddlers needing better vertical and horizontal pulling power.
Equipment
Workout Plan
Rest 90s after compound rows, 60s between isolation movements, and 45s during the final biceps burnout sets.
Seated Row
Back, Biceps, Abs
Focus on driving your elbows past your torso while keeping your chest tall against the bench.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Resist the cable's pull to keep your hips and shoulders square throughout the movement.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and a tight core as you balance against the digital resistance.
Biceps Curl
Biceps, Forearms
Use Tonal's constant tension to keep your biceps engaged without swinging your body.
Seated Lat Pulldown
Back, Biceps
Engage Tonal's digital weight by pulling the handles toward your collarbone with a controlled tempo.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and feel the tension in your lats as you sweep the handles to your thighs.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope to target the forearms and the peak of your biceps.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and emphasize the squeeze in your rear shoulders.
Why this order
We start with heavy compound volume using the Seated Row and Lat Pulldown to build foundational strength while the central nervous system is fresh. Transitioning from handles to the rope midway through optimizes equipment efficiency while shifting recruitment patterns. The session concludes with a high-rep biceps burnout and a core-integrated row to maximize functional stability.
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
Should I use the bench for the Seated Row?
Yes, use the Tonal bench to provide a stable base, allowing you to focus entirely on pulling the weight through your mid-back without stressing your lower spine.
How does Tonal know what weight I should use for the curls?
Tonal’s initial strength assessment sets your baseline, and the digital weight will automatically increase as it detects you getting stronger over multiple sessions using its AI-driven algorithm.
What if the Bird Dog w/ Row feels too difficult for my balance?
If balance is a challenge, try the movement without the digital weight first or keep your toes on the ground for extra stability while performing the row until your core strength improves.