Pull General Fitness Workout - 45min Beginner
This workout builds a strong foundation for your back and arms using fundamental pulling patterns. By focusing on both vertical and horizontal rows, you will improve your posture and functional strength. It is designed for beginners to master the mechanics of Tonal digital weight while maximizing muscle engagement.
This session is perfect for beginners or desk workers looking to counteract rounded shoulders and build upper body pull strength. It is an ideal entry point for anyone wanting to master Tonal's digital resistance in a structured way.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets (lat pulldowns and rows) and 60 seconds between accessory movements (curls and flies).
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use Tonal's digital weight to control the descent for two full seconds.
Barbell Seated Lat Pulldown
Back, Biceps
Squeeze your shoulder blades together and pull the bar toward your upper chest while keeping your core braced.
Seated Row
Back, Biceps, Abs
Sit tall on the bench and pull the handles toward your ribcage without leaning back as the weight increases.
Reverse Fly
Back, Shoulders
Move with a slight bend in your elbows and focus on the back of your shoulders opening like wings.
Biceps Curl
Biceps, Forearms
Rotate your palms toward the ceiling at the top of the movement to maximize the biceps contraction.
Seated Alternating Biceps Curl
Biceps, Forearms
Focus on the alternating rhythm and use Tonal's Spotter mode if you struggle to finish the final reps.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain a neutral grip with palms facing each other to engage the lower lats as you pull down.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and push the handles down to your hips using only your back muscles.
Why this order
We start with bar-based movements to move heavier loads before transitioning to handle-based isolation work. The sequence moves from large muscle vertical pulling to horizontal rowing and finally isolation curls to ensure the back is fatigued before the biceps take over. Equipment changes are minimized by grouping all bar exercises at the beginning of the session.
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 exercises?
Tonal will suggest weights based on your calibration; focus on smooth, controlled movements and let the digital weight adjust as you get stronger.
Do I need any special accessories for this workout?
You will need the Smart Handles and the Straight Bar. All transitions are grouped together so you only have to switch once midway through the workout.
How often should I perform this specific Pull routine?
For best results, perform this workout 1-2 times per week with at least 48 hours of recovery between sessions to allow for muscle repair.