Pull Fat Loss Workout - 60min Beginner
This high-tempo pull session is designed to maximize caloric burn while building a strong, defined back and biceps. By pairing movements into supersets and keeping rest periods short, you keep your heart rate elevated for effective fat loss. It is the perfect entry point for beginners wanting to master the cable system while improving posture and upper body strength.
Ideal for beginner lifters who want to lean out while building foundational pull strength. This is particularly effective for desk workers looking to counteract forward-slumping posture through targeted posterior chain engagement.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises in a superset and 60 seconds between different accessory groupings to maximize fat burn.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use the Smart Bar to control the descent for a full two seconds.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades together at the bottom.
Seated Row
Back, Biceps, Abs
Sit tall on the bench and pull the handles toward your navel while keeping your core braced.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms up toward the ceiling as you curl each handle to maximize the bicep peak activation.
Suitcase March
Obliques
Keep the handles still at your sides and resist the digital weight's pull to stay perfectly upright as you march.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain a neutral grip with palms facing each other to focus the tension on the mid-back muscles.
Hammer Curl
Biceps, Forearms
Squeeze the rope at the top of the curl to fully engage the forearms and the long head of the bicep.
Seated Cable Crunch
Abs
Crunch your ribs toward your pelvis using your abs rather than pulling the rope with your arms.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead, flaring your elbows out to engage the rear shoulders.
Why this order
The workout begins with heavy barbell compound movements to recruit the most muscle fiber early when you have the most energy. We then move into handle and rope-based supersets to maintain a high metabolic demand while grouping by accessory to minimize setup time. It finishes with high-rep core work and a duration-based carry to fully fatigue the pull muscles and stabilize the trunk.
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 these movements?
Let Tonal’s digital weight system set your initial baseline; it will adjust automatically as it senses your strength, ensuring you stay in the fat-loss rep range.
How often should I perform this pull session?
Aim for 1-2 times per week, allowing at least 48 hours between sessions for muscle recovery and metabolic adaptation.
Should I use any of the Smart Features for fat loss?
Yes, use Burnout or Eccentric mode on the barbell movements to increase the intensity and caloric expenditure without needing to manually change weights.