Back Hypertrophy Workout - 60min Beginner
You will target every angle of your back and arms with this high volume hypertrophy session. By focusing on controlled pulls and varied biceps movements, you will build a solid foundation of upper body strength. This workout is specifically designed to maximize muscle growth through Tonal's constant digital tension.
Ideal for beginners looking to increase upper body mass or office workers aiming to improve posture through back strengthening. This is a great fit for anyone wanting a structured path to muscle growth.
Equipment
Workout Plan
Rest 90s between primary compounds like pulldowns and rows, and 60s for isolation work like curls and face pulls.
Seated Row
Back, Biceps, Abs
Sit tall on the bench and squeeze your shoulder blades together as you pull the smart handles toward your ribcage.
Bent Over Row
Back, Biceps, Abs
Hinge at the hips and maintain a flat back as you pull the handles toward your navel.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and resist the Tonal's weight on the way down to maximize the eccentric load.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips while keeping your chest tall against the Tonal's digital resistance.
Barbell Biceps Curl
Biceps, Forearms
Use the barbell for stability and keep your core tight to avoid using momentum against the cables.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest and pause for one second to feel the peak contraction in your mid-back.
Hammer Curl
Biceps, Forearms
Hold the rope with a neutral grip and squeeze your forearms at the top of the curl to target the brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to engage the rear deltoids and upper back.
Why this order
We start with heavy vertical and horizontal pulls to engage the largest muscle groups when you are freshest. The workout then transitions from handle-based compounds to barbell and rope movements to hit the biceps and rear delts from multiple angles.
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 weights based on your initial assessment, but for hypertrophy, ensure the last two reps of every set feel challenging while maintaining perfect form.
Can I swap the order of the handle and barbell exercises?
This order is optimized to minimize accessory swaps, but you can rearrange them if you prefer to use the barbell for all compound movements first.
How often should I perform this specific workout?
For optimal muscle growth, perform this back and biceps routine twice a week with at least 48 hours of rest between sessions to allow for recovery.