Pull Functional Workout - 60min Beginner
You will build a resilient back and functional pulling strength through a combination of vertical and horizontal movements. This beginner-friendly session emphasizes posture and core stability by pairing traditional lat work with unilateral patterns. By utilizing both handles and the straight bar, you will challenge your grip and muscle engagement across multiple planes of motion.
This session is ideal for beginners looking to improve their posture or outdoor enthusiasts like climbers and kayakers who need functional pulling power. It is also well-suited for those who sit at a desk all day and need to strengthen their posterior chain.
Equipment
Workout Plan
Rest 90 seconds between compound lat pulldowns and rows. Reduce rest to 60 seconds for bicep isolation and functional core work.
Seated Row
Back, Biceps, Abs
Keep your chest proud and squeeze your shoulder blades together as if pinching a pencil.
Standing Single Arm Row
Back, Biceps, Obliques
Maintain a soft knee bend and resist the Tonal's pull to keep your hips square.
Half Kneeling Chop
Obliques, Abs
Pull the handle diagonally across your body while keeping your core braced and lower body still.
Biceps Curl
Biceps, Forearms
Squeeze your biceps hard at the top of the movement while maintaining constant cable tension.
Alternating Biceps Curl
Biceps, Forearms
Control the descent on every rep to maximize time under tension during this final burnout.
Neutral Lat Pulldown
Back, Biceps, Abs
Sit tall and drive your elbows toward your hips to engage your lats without leaning back.
Barbell Chinup
Back, Biceps, Abs
Engage your core to prevent swinging as you pull the bar toward your upper chest.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and avoid using momentum to lift the bar.
Barbell Seated Lat Pulldown
Back, Biceps
Use the straight bar to stabilize your pull and focus on a slow eccentric return to the top.
Why this order
The workout begins with high-energy compound movements like lat pulldowns to maximize mechanical tension. Exercises are grouped by accessory handles first then the straight bar to minimize setup time. We conclude with isolation and high-rep finishers to drive metabolic stress in the biceps once the larger back muscles are fatigued.
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 the Lat Pulldowns?
Since you are a beginner, let Tonal's initial assessment set your weight. If it feels too light, increase it by 2-5 pounds, but ensure you can complete the full range of motion without shrugging your shoulders.
Can I use the bar for all exercises if I prefer it?
While the bar is great for stability, this workout uses handles for unilateral movements to fix muscle imbalances. Stick with the handles for the single-arm rows and chops to get the full functional benefit.
How often should I perform this 'Pull' session?
For best results, aim for twice a week with at least 48 hours of rest between sessions. This allows your biceps and back muscles to recover and grow stronger.