Pull General Fitness Workout - 20min Intermediate
Maximize your upper body pulling strength with this efficient handle-only session designed for back and bicep definition. You will transition from heavy compound rows to targeted vertical pulls to hit your lats from every angle. This workout is built to improve your posture and grip strength in a compact 20-minute window.
This session is designed for intermediate lifters or office workers looking to counteract 'desk posture' through targeted posterior chain work. It is ideal for those who want a high-intensity hypertrophy session with zero equipment setup friction.
Equipment
Workout Plan
Rest 90 seconds after heavy Seated Rows, 60 seconds after Pulldowns, and 30-45 seconds for isolation work.
Seated Row
Back, Biceps, Abs
Drive your elbows back toward your hips and squeeze your shoulder blades while keeping your chest tall against the cable tension.
Standing Single Arm Row
Back, Biceps, Obliques
Focus on anti-rotation by keeping your hips square to Tonal as you pull the handle back with a controlled tempo.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's digital resistance to maximize the squeeze at the top of the curl.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage your lats by pulling the handles down toward your shoulders and control the upward movement for a slow eccentric phase.
Why this order
The workout begins with the Seated Row as the primary compound lift to move the most weight while fresh. It then transitions to a vertical pull and unilateral row to address muscle imbalances and finishes with high-rep isolation to drive blood flow to the biceps. By using only handles, we eliminate equipment transitions to keep your heart rate elevated and maximize the 20-minute block.
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
What if Tonal's suggested weight feels too heavy for the high-rep curls?
If you cannot complete the 15 reps with good form, swipe the weight dial down by 2-3 pounds or use the 'Spotter' feature which will automatically reduce the weight as you fatigue.
Why are we using handles instead of the Lat Bar for pulldowns?
Handles allow for a neutral grip and a slightly greater range of motion at the bottom of the movement, which can be more joint-friendly and improve the mind-muscle connection for the lats.
Can I add 'Eccentric Mode' to this workout?
Absolutely. Adding Eccentric Mode to the Seated Row or Biceps Curl is an excellent way to increase time under tension and accelerate muscle growth during the lowering phase of the lift.