Pull Fat Loss Workout - 20min Intermediate
You will challenge your back and biceps with a high-intensity circuit designed to maximize calorie burn. This workout utilizes compound pulls and isolated curls to ensure total muscle fatigue in just twenty minutes. By moving quickly between handle-based exercises, you keep your heart rate elevated while building lean muscle.
This session is designed for intermediate lifters or busy professionals who want to maximize their metabolic output during a short window. It is also an excellent choice for athletes looking to improve their posterior chain strength while leaning out.
Equipment
Workout Plan
Keep rest minimal at 30 to 45 seconds between exercises to maintain an elevated heart rate for fat loss.
Bent Over Row
Back, Biceps, Abs
Engage your core to resist the digital weight pulling you forward at the bottom of the movement.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to Tonal and avoid twisting as you pull the handle back.
Biceps Curl
Biceps, Forearms
Maintain a steady tempo and avoid using your legs to assist the lift during the final reps.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on the eccentric phase by slowly resisting the cables as they return to the top.
Why this order
This session uses a compound-to-isolation sequence to maximize metabolic stress. By starting with heavy bilateral rows and moving into vertical pulls and unilateral work, you fatigue the primary movers before finishing with high-rep curls.
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 do I choose the right starting weight?
Tonal will suggest a starting weight based on your assessment, but if it feels too light during this circuit, increase it by 1-2 pounds via the touchscreen.
Should I use any of Tonal's dynamic weight modes?
For the lead compound row, try enabling Eccentric Mode to add extra resistance on the way down and increase the caloric burn.
What if I can't finish the 15 reps of curls?
Keep going with perfect form; Tonal's Spotter Mode will automatically detect if you are struggling and reduce the digital weight so you can finish the set.
How often should I do this workout?
Since this targets specific pull muscles, you should give your back and biceps at least 48 hours to recover between sessions for optimal results.