Pull General Fitness Workout - 60min Beginner
This beginner friendly pull session focuses on building a strong back and defined biceps using Tonal's versatile cable system. You will progress from heavy compound movements to isolation finishers to maximize muscle engagement and postural strength. It is the perfect foundation for anyone looking to improve their pulling mechanics.
This is designed for new Tonal members and general fitness enthusiasts who want to improve their posture and upper body aesthetics. It is also great for hikers or climbers who need reliable pulling strength for outdoor activities.
Equipment
Workout Plan
Rest 90 seconds between heavy bar sets, 60 seconds between handle exercises, and 30 seconds during the rope finisher.
Barbell Biceps Curl
Biceps, Forearms
Control the descent of the bar to maximize Tonal's constant digital tension.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Seated Row
Back, Biceps, Abs
Keep your chest tall and pull the smart handles back until your hands reach your ribcage.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Focus on pulling your elbow back while keeping your torso square to the Tonal.
Seated Biceps Curl
Biceps, Forearms
Lean back slightly against the bench to fully extend the biceps at the bottom.
Farmer March
Obliques, Shoulders
Maintain an upright posture and resist the downward pull of the digital weight as you march.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope to target the forearms and outer biceps.
Aero Mini Pull
Back, Triceps
Keep your core tight and maintain a rapid but controlled pace for this burnout.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while flaring your elbows out to engage the rear shoulders.
Why this order
We start with heavy compound movements using the StraightBar to recruit the most muscle fiber while you are fresh. We then move to single arm handle movements to address strength imbalances and finish with high rep rope work to maximize blood flow and muscle endurance.
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 weight should I start with?
Tonal's digital weight is adaptive so start with the suggested weight and let the AI adjust based on your power output and range of motion.
How can I make this harder?
Turn on Eccentric Mode for the compound rows to increase the load on the way back to the Tonal arms for better muscle growth.
How often should I do this workout?
Perform this routine 1 to 2 times per week, ensuring at least 48 hours of rest between sessions for optimal muscle recovery.