Pull Athletic Workout - 60min Beginner
You will build a powerful posterior chain and strong arms in this beginner athletic pull session. By focusing on fundamental back movements and bicep isolation, you improve your posture and functional pulling strength. This workout uses the Tonal digital weight system to ensure every rep is challenging yet manageable for your level.
This session is designed for beginner lifters or athletes looking to improve their pulling power for sports like rowing or climbing. It is ideal for those who want a structured handle-only routine to build a solid strength foundation.
Equipment
Workout Plan
Rest 90 seconds between the main pulldown and row sets, and 60 seconds between bicep and accessory exercises.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Press your heels into the floor and hold the bridge position while resisting the downward cable tension.
Seated Row
Back, Biceps, Abs
Sit tall and keep your chest proud as you pull the handles toward your lower ribcage.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Brace your core to prevent your torso from rotating as you pull with the active arm.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and focus on pulling the cables apart using your mid-back.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and avoid using momentum to lift the digital weight.
Reverse Grip Biceps Curl
Biceps, Forearms
Turn your palms face down to target your forearms and the brachialis muscle during the curl.
Half Kneeling Chop
Obliques, Abs
Control the diagonal path of the cables and feel your obliques working to stabilize the movement.
Alternating Biceps Curl
Biceps, Forearms
Maintain a steady rhythm and focus on the peak contraction of the bicep at the top of each rep.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Press the handles down in a wide arc toward your thighs while keeping your arms straight.
Why this order
The workout begins with heavy vertical and horizontal compound pulls to maximize muscle recruitment while you are fresh. We then move into isolation and stability work to address muscle imbalances and finish with high-volume arm work to drive hypertrophy.
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 use for the compound lifts?
Tonal will suggest a starting weight based on your initial assessment. For the first set, focus on form and let the digital weight adjust as you get stronger through the session.
Is it okay to do this workout every day?
Since this targets specific pull muscles, give your back and biceps 48 hours to recover before repeating it. You can alternate this with a push-focused session on other days.
How do I know if I am pulling correctly on the Lat Pulldown?
Ensure your shoulders stay down and away from your ears throughout the move. Tonal's form feedback will alert you if you begin to shrug or use too much momentum.