Pull General Fitness Workout - 20min Beginner
This beginner friendly pull workout focuses on building a strong back and defined biceps using foundational rowing and pulling patterns. By utilizing Tonal constant digital tension, you will maximize muscle engagement throughout every inch of the movement. It is the perfect session for those looking to improve posture and upper body strength in a compact timeframe.
This workout is ideal for beginners or busy professionals who want an efficient pull session to balance out desk-bound posture. It is also great for hikers or climbers looking to build foundational pulling power.
Equipment
Workout Plan
Rest 90s between compound rowing sets and 45-60s for the biceps and finisher exercises to maintain a moderate intensity.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together at the end of the cable's travel.
Biceps Curl
Biceps, Forearms
Maintain a steady tempo and feel the constant tension from the Tonal cables as you curl.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles down toward your chest while keeping your core engaged against the digital weight.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles to your thighs to fully exhaust the lats.
Why this order
We start with the Seated Row to establish a strong mind-muscle connection with the mid-back before moving into the Lat Pulldown for vertical volume. These compound lifts are followed by isolation work for the biceps and a high-rep lat finisher to maximize hypertrophy using a compound-to-isolation progression.
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 start with?
Tonal will suggest a starting weight based on your initial assessment; focus on smooth control before manually increasing the digital load.
Can I use the bar for these movements?
This specific routine is optimized for handles to allow for a more natural range of motion and independent arm movement which is better for identifying strength imbalances.
How do I know if I am using my back and not just my arms?
Focus on driving your elbows back and imagine pulling from your armpits rather than your hands to engage the larger back muscles.