Pull General Fitness Workout - 20min Beginner
You will build a stronger and more defined back while improving your posture with this efficient 20-minute pull session. By combining heavy vertical barbell pulls with targeted handle isolation, this workout ensures every muscle in your posterior chain and biceps is fully engaged. It is the perfect entry point for those wanting to master Tonal's digital resistance for upper body strength.
This session is ideal for beginners or desk-bound professionals looking to improve posture and build foundational upper-body pulling strength. It is also great for athletes needing a quick, focused accessory session.
Equipment
Workout Plan
Rest 90 seconds between barbell sets to maintain power, and 60 seconds between handle exercises to maximize muscle fatigue.
Barbell Biceps Curl
Biceps, Forearms
Squeeze the bar at the top and use Tonal's digital weight to resist the negative for two seconds.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar toward your upper chest while keeping your shoulders depressed away from your ears.
Seated Row
Back, Biceps, Abs
Drive your elbows back past your torso and pinch your shoulder blades together at the peak of the movement.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and maintain constant tension on the cables as you pull the handles toward your thighs.
Why this order
We start with the Barbell Seated Lat Pulldown to prioritize the largest muscle groups when your energy is highest. Moving to the Barbell Biceps Curl allows for heavy isolation before finishing with high-volume handle work to maximize metabolic stress and the muscle pump.
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 right for me?
Tonal will automatically suggest a starting weight based on your initial assessment. If the last two reps of a set feel too easy, use the digital dial to increase the weight by 1-2 pounds.
Can I use Tonal's Dynamic Weight Modes for this workout?
As a beginner, start with Standard mode to master your form. Once comfortable, try Eccentric mode on the Biceps Curls to emphasize the lowering phase and build more strength.
What if I don't have the Tonal bench for the seated movements?
You can perform the Seated Lat Pulldown and Seated Row while kneeling on the floor, but the bench is recommended to provide the most stable base for pulling heavy digital weight.