Back Hypertrophy Workout - 20min Intermediate
You will target your posterior chain and arm aesthetics in this efficient twenty-minute session. By combining heavy barbell pulls with high-volume handle isolations, you ensure maximum muscle fiber recruitment and a significant metabolic pump. This routine is designed to widen your lats and peak your biceps using Tonal's constant digital tension.
This workout is ideal for intermediate lifters or athletes like climbers and rowers who need to prioritize pulling strength and upper body volume. It is also perfect for busy professionals who want a high-intensity hypertrophy session in a short timeframe.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell row sets. For bicep curls and secondary handle work, keep rest periods between 60 to 75 seconds.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance at the top of the pull where you are strongest.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use the digital weight to resist the downward phase for a slow three-count.
Standing Single Arm Row
Back, Biceps, Obliques
Step back until the cables have tension at the start and focus on driving your elbow toward your hip.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and feel the stretch in your lats as the cables pull your hands toward the top of the Tonal.
Why this order
We start with the Barbell Bent Over Row as our primary compound movement to move the most weight while your energy is highest. We then transition into the Barbell Biceps Curl to pre-fatigue the arms before finishing with handle-based rows and pulldowns that allow for a greater range of motion and targeted isolation.
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 should I select my starting weight?
Since this is an intermediate workout, let Tonal's initial strength assessment guide you, but don't be afraid to use the weight dial to add 1 to 2 pounds if the final reps of your first set feel too easy.
Can I swap the barbell for handles on the first two moves?
While you can, the barbell allows you to stabilize more weight for the heavy rows; if you must switch, ensure you maintain the same rep range to keep the hypertrophy focus.
What if I feel this more in my lower back than my upper back?
Ensure you are hinging at the hips and keeping a neutral spine; if the sensation persists, use Tonal's Spotter mode to safely reduce weight so you can focus on pulling with your lats.