Pull Fat Loss Workout - 30min Advanced
This advanced pull session maximizes metabolic demand by pairing heavy barbell compounds with high-volume isolation work. You will challenge your back and biceps through multiple planes of motion to stimulate muscle growth while keeping your heart rate elevated for fat loss. This routine is designed for athletes who want to build a powerful posterior chain and defined arms.
This workout is for advanced lifters and CrossFit athletes looking to improve their pulling strength and body composition. It is ideal for those who need a high-intensity session that fits into a busy schedule.
Equipment
Workout Plan
Rest 90s after the heavy barbell rows, 45s between supersets, and 30s before the finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance at the top of the row for explosive power.
Rotational Row
Back, Obliques
Pivot your back foot as you pull to integrate your glutes and obliques into the rowing motion.
Seated Biceps Curl
Biceps, Forearms
Activate Tonal's Burnout mode for the final set to ensure complete fatigue in the biceps.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and pause at the bottom to maximize lat engagement.
Hammer Curl
Biceps, Forearms
Keep your thumbs pointed up and avoid swaying your torso to fully isolate the forearms and biceps.
Neutral Single Arm Straight Arm Pulldown
Back, Shoulders
Maintain a stiff core and pull the rope in a wide arc to keep constant tension on the cables.
Why this order
We lead with a heavy barbell row to recruit maximum motor units while energy is high. Following this, we use supersets that combine multi-joint pulldowns with single-arm variations to keep the heart rate elevated for the fat loss goal. The session ends with a high-rep isolation finisher to fully deplete glycogen stores in the biceps.
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
Can I use the Smart Bar for the initial compound?
Yes, use the Smart Bar for the Bent Over Row to safely engage the digital weight with the thumb button for maximum load.
How do I manage the equipment switches during supersets?
Keep your rope and handles nearby. Tonal's quick-connect system allows you to swap accessories in seconds between superset movements.
What should I do if the weight feels too heavy during the final sets?
Tonal's Spotter mode will automatically reduce the digital weight if you struggle with the tempo, allowing you to finish the set safely.