Back Hypertrophy Workout - 45min Intermediate
This hypertrophy-focused session targets back width and thickness through a combination of heavy vertical and horizontal pulls. You will finish with high-volume bicep isolation to maximize muscle pump and growth. This routine is designed to optimize the Tonal cable system for constant tension throughout every rep.
Intermediate lifters looking to improve their V-taper and upper body aesthetics through targeted back and arm volume. Ideal for athletes who want to maximize their time on Tonal using only the smart handles.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds for unilateral work, and 45 seconds for bicep finishers.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your waist, not your chest.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the Tonal and avoid rotating your torso as you row.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the weight.
Seated Alternating Biceps Curl
Biceps, Forearms
Fully extend your arms at the bottom of each rep for a maximum range of motion.
Reverse Grip Biceps Curl
Biceps, Forearms
Use a thumbless grip to shift the focus toward your brachialis and forearms.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and pause at the bottom to maximize lat engagement.
Seated Single Arm Lat Pulldown
Back, Biceps
Utilize Tonal's digital weight to keep tension constant throughout the entire unilateral pull.
Straight Arm Pulldown
Back, Shoulders
Focus on a slow, controlled negative to feel the stretch in your lats under tension.
Why this order
The workout begins with heavy compound movements to recruit the most muscle fibers while you are fresh, moving from vertical pulls to horizontal rows. Unilateral variations are included to address muscle imbalances, while the final isolation movements use higher rep ranges to maximize metabolic stress and blood flow to the biceps.
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 if the weight feels too light during the single-arm rows?
Tonal tracks your strength in real-time. If it feels light, increase the weight manually or enable Burnout Mode to ensure you reach technical failure on the final reps.
Do I need the Tonal bench for the seated exercises?
You can use the Tonal bench or any sturdy chair to perform the seated lat pulldowns and bicep curls, ensuring you have a stable base to pull from.
How often should I perform this specific back and bicep routine?
For hypertrophy, aim to hit these muscle groups twice per week with at least 48 to 72 hours of rest between sessions for optimal recovery.