Pull General Fitness Workout - 60min Beginner
This beginner-friendly pull session focuses on building a strong foundation in your back and biceps using a mix of vertical and horizontal pulling patterns. You will utilize both the straight bar for heavy compound lifts and handles for isolation work to ensure balanced development. This workout is designed to improve your posture while carving out arm definition.
This is ideal for new Tonal owners or those returning to fitness who want a comprehensive pull day that builds both functional strength and aesthetic muscle. It is perfect for anyone looking to balance out a desk-bound lifestyle by strengthening the posterior chain.
Equipment
Workout Plan
Rest 90 seconds between heavy compound barbell movements, 60 seconds for handle-based accessories, and 30 seconds before your final bicep finisher.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to maximize tension on the bar.
Barbell Seated Lat Pulldown
Back, Biceps
Engage Tonal's Spotter mode to ensure you're reaching full depth on every rep.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together as the handles approach your ribcage.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the Tonal's pull to keep your torso square and avoid rotating.
Biceps Curl
Biceps, Forearms
Push through the burn on this final set to fully exhaust the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward the floor to engage your lats fully.
Why this order
The workout begins with heavy compound movements using the straight bar to capitalize on peak energy levels. We then transition into handle-based movements for a greater range of motion and unilateral stability work. The session concludes with isolation and high-rep finishers to drive hypertrophy after the primary strength work is done.
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
How do I know if the weight is right?
Tonal will automatically adjust your weight based on your strength assessment, but feel free to lower it manually if you cannot maintain proper form for the full rep count.
What if I do not have a bench for the seated movements?
You can perform the seated lat pulldown and rows from a tall kneeling position on the floor, though using a bench or sturdy chair is recommended for maximum stability.
Should I use any dynamic weight modes?
As a beginner, focus on mastering the movement with standard weight first before layering on advanced modes like Eccentric or Chains in future sessions.