Pull General Fitness Workout - 60min Intermediate
This comprehensive pull session focuses on building a powerful back and defined biceps using Tonal's versatile cable system. You will move from heavy compound vertical and horizontal pulls to targeted isolation work to maximize hypertrophy and functional strength. This workout is specifically designed for intermediate lifters who want a balanced physique and improved posture.
This is ideal for intermediate lifters looking to improve their pulling strength or athletes like climbers and swimmers who need a robust posterior chain. It is also perfect for anyone aiming for a classic V-taper aesthetic.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between accessories, and 45 seconds for burnout finishers.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your ribcage, resisting the digital weight on the way down.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Engage your core to stay upright and avoid rotating your torso as you pull the handle.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and focus on pinching your shoulder blades together.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal’s digital weight to control the full range of motion.
Resisted Dead Bug
Abs, Obliques, Shoulders
Keep your lower back pressed into the floor while holding the handles to create constant upper body tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom.
Seated Lat Pulldown
Back, Biceps
Lean slightly back and pull through your elbows to fully engage the lats.
Straight Arm Pulldown
Back, Shoulders
Lock your elbows and pull the handles to your thighs, focusing on the stretch at the top of each rep.
Why this order
We start with the heaviest compound movements while the central nervous system is fresh to maximize force production. The workout then transitions into unilateral work to address muscle imbalances, followed by high-volume isolation exercises to induce metabolic stress in the biceps and forearms. This compound-to-isolation flow ensures maximum fatigue is reached in the target muscles by the end of the hour.
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 for the rows?
Tonal will suggest a weight based on your initial assessment. If it feels too light during your first set of 10, use the touch screen to increase it by 2-5 pounds to stay in the target intensity range.
How should I handle the unilateral movements?
Complete all reps on one side before switching to the other. Ensure you maintain a stable core to resist Tonal's lateral pull during the single-arm rows.
Can I use any smart features for the biceps curls?
Yes, enabling Eccentric Mode on your Biceps Curls will add extra resistance on the lowering phase, which is highly effective for building muscle size and strength.
What if my grip tires before my back during the pulldowns?
Focus on the 'hook' grip and imagine pulling from your elbows rather than your hands. Tonal's digital weight is smooth, so avoid jerking the handles to maintain a better grip.