Back Hypertrophy Workout - 45min Beginner
This beginner-friendly session focuses on building a thick and wide back while maximizing biceps growth. You will progress from heavy vertical and horizontal pulls to high-volume isolation work to ensure every muscle fiber is recruited. By utilizing handle-based movements, you will learn to control the digital weight and maintain constant tension for optimal hypertrophy.
This workout is ideal for beginner lifters or athletes looking to increase their pulling strength and upper body muscle mass. It is specifically designed for those who prefer the versatility of Tonal handles over the barbell.
Equipment
Workout Plan
Rest 90 seconds between your heavy pulldowns and rows, and 60 seconds between isolation and bicep sets.
Seated Row
Back, Biceps, Abs
Maintain a tall posture and resist the pull of the cables as you slowly extend your arms.
Standing Single Arm Row
Back, Biceps, Obliques
Keep your hips square to Tonal and avoid rotating your torso as you pull the handle back.
Reverse Fly
Back, Shoulders
Lead with your knuckles and keep a soft bend in your elbows to target the back of the shoulders.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to ensure the digital weight stays loaded on the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked out and focus on pulling the handles down using only your back muscles.
Why this order
The workout begins with vertical and horizontal compound movements to target the largest muscle groups of the back while you have the most energy. It then transitions into unilateral work to address strength imbalances, followed by high-rep isolation for the lats and biceps to drive metabolic stress. This sequence maximizes mechanical tension early and metabolic fatigue late in 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 starting weight should I select for the lat pulldowns?
Since this is a hypertrophy-focused workout, select a weight where the final 2 reps of each set are challenging but your form remains perfect. Tonal will suggest a weight based on your initial assessment.
Why do the bicep curls have higher reps than the rows?
Biceps are a smaller muscle group that respond well to metabolic stress and higher volume. The rows are compound movements that allow for heavier loads and lower rep ranges to build foundational strength.
Can I use the Spotter mode during this workout?
Yes, Spotter mode is highly recommended for the Lat Pulldowns and Seated Rows. It will automatically reduce the digital weight if you struggle to complete a full range of motion, allowing you to finish your set safely.
Is it okay if I don't have a bench for the seated exercises?
If a bench is unavailable, you can perform the Seated Row and Seated Lat Pulldown while kneeling on the floor. This will actually increase the core stability requirement of the exercise.