Back Hypertrophy Workout - 20min Beginner
This beginner friendly session focuses on building a strong V-tapered back and defined biceps using Tonal's constant tension. By combining vertical and horizontal pulling movements, you maximize muscle fiber recruitment for optimal growth. It is an efficient 20 minute routine perfect for those new to strength training.
This workout is ideal for beginner lifters or busy professionals who want to build upper body pulling strength and muscle definition in a short amount of time.
Equipment
Workout Plan
Rest 60-90 seconds between sets to maintain high intensity and maximize the hypertrophy response.
Seated Row
Back, Biceps, Abs
Sit tall with a neutral spine and pull the handles toward your ribcage while keeping your chest proud.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and use Tonal's constant tension to control the weight on the way down.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades together at the bottom.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and focus on pulling from your armpits to bring the handles to your thighs.
Why this order
We start with the Seated Lat Pulldown to prioritize the largest muscles in the back while you are fresh. We then move into a horizontal row and finish with isolation work to fully exhaust the biceps and lats using a single accessory setup for maximum efficiency.
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 a starting weight based on your initial assessment. For hypertrophy, aim for a weight where the last two reps of every set feel very challenging but manageable with perfect form.
Can I substitute the seated movements if I don't have a bench?
While these are designed for the bench, you can perform them seated on the floor. However, using the bench allows for a more stable base and a better range of motion for back development.
How often should I do this specific back and biceps workout?
For best results in muscle growth, perform this workout twice per week with at least 48 to 72 hours of rest between sessions to allow your muscles to recover and grow.
Should I use any of Tonal's dynamic weight modes?
As a beginner, start with the standard weight to master the movements. Once you feel confident, try 'Eccentric' mode on the Biceps Curls to emphasize the lowering phase which is great for hypertrophy.