Pull Fat Loss Workout - 60min Advanced
This advanced pull session targets your back and biceps with a high-intensity metabolic focus to maximize fat loss. You will progress from heavy compound rows to complex unilateral movements that challenge your core and stability. The handle-only setup ensures fast transitions to keep your heart rate elevated throughout the hour.
This workout is for advanced lifters and athletes who want to build a powerful back while leaning out. It is particularly effective for those who enjoy fast-paced sessions with minimal equipment changes.
Equipment
Workout Plan
Rest 30 to 45 seconds between exercises in supersets and 60 seconds between major blocks to maintain metabolic intensity.
Bent Over Row
Back, Biceps, Abs
Hinge your hips back and maintain a flat spine as you pull the handles toward your ribcage.
Seated Row
Back, Biceps, Abs
Pull the handles back while squeezing your shoulder blades together without shrugging toward your ears.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a rigid plank and avoid rotating your hips as you row the handle toward your hip.
Rotational Row
Back, Obliques
Initiate the movement with your core and use the cable's constant tension to power through the rotation.
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your core and use your non-working arm for stability as you pull the digital weight upward.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and control the weight on the way down using Tonal's digital resistance.
Reverse Grip Biceps Curl
Biceps, Forearms
Grip the handles with palms facing down to target the brachialis and forearms during the curl.
Pullover Crunch
Abs, Back
Keep your arms straight and use your lats to pull the cables as you crunch upward.
Lying Face Curl
Biceps, Forearms
Lie back and curl the handles toward your forehead for a massive bicep burnout to finish the session.
X-Pulldown
Back, Biceps, Abs
Drive your elbows down and out to your sides while maintaining a tall kneeling posture.
Why this order
The workout follows a compound-to-isolation progression to tax large muscle groups first while energy is high. We pair traditional strength movements with core-intensive variations like the Pillar Bridge with Row to increase heart rate for fat loss. Finishing with high-volume bicep and lat work ensures total muscular fatigue and optimal caloric expenditure.
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 select for the lead Bent Over Row?
Choose a weight that is approximately 80% of your max where the last two reps are challenging; Tonal's digital weight will feel heavier than traditional weights due to constant tension.
How do I handle the short rest periods if I am too fatigued?
If your form begins to break, increase rest to 60 seconds or utilize Tonal's Spotter mode to help you finish the set safely.
Can I use the Smart Bar instead of handles for this workout?
No, this program utilizes rotational and unilateral movements that specifically require handles to achieve the intended range of motion and core engagement.
Why are the rep ranges so high at the end of the workout?
The high reps serve as a metabolic finisher, pushing blood into the muscles and increasing the total caloric burn of the session for your fat loss goal.