Pull General Fitness Workout - 20min Beginner
This targeted pull session builds a stronger back and defined biceps using foundational movements. By utilizing Tonal's digital weight, you will experience consistent resistance that helps improve posture and functional strength. It is perfect for beginners wanting a time-efficient way to master essential pulling mechanics.
This is designed for beginners looking for a simple yet effective way to build upper body strength or office workers wanting to improve posture through back-strengthening.
Equipment
Workout Plan
Rest 60-90s between compound sets (Rows and Pulldowns) and 45s between isolation moves.
Seated Row
Back, Biceps, Abs
Sit tall on the bench and pull the handles toward your ribcage while squeezing your shoulder blades together.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and maintain constant tension on the cables throughout the movement.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward the floor and resist the digital weight on the way back up.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and pull the ends apart to engage your rear shoulders.
Why this order
The workout begins with heavy horizontal and vertical compound pulls to recruit the largest muscle groups while you are fresh. We transition into bicep isolation and high-rep face pulls to reinforce shoulder health and maximize the pump while minimizing equipment changes by grouping handle-based moves first.
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 the weight is too heavy for a beginner?
Tonal's digital weight system will automatically suggest a starting point. If you cannot complete the full range of motion or find yourself jerking your torso, use the handle buttons to decrease the weight by a few pounds.
Can I do the seated exercises without a bench?
Yes, you can perform the seated row and lat pulldown by sitting or kneeling on the floor. Just ensure you adjust the arm height so you maintain a proper line of pull relative to the cables.
What happens if I struggle to finish the last set?
Make sure 'Spotter Mode' is turned on. Tonal will detect when you are struggling and automatically reduce the weight so you can finish your reps with good form.