Back Hypertrophy Workout - 60min Intermediate
Master the art of the pull with this comprehensive hypertrophy session designed to build a thick, wide back and peaked biceps. You will utilize a variety of pulling angles and grip orientations to ensure no muscle fiber is left untapped. This handle-only workout leverages Tonal's digital tension to provide a deep burn and maximize muscle growth.
This workout is designed for intermediate lifters aiming for aesthetic improvements in their upper body or athletes like climbers who need superior pulling power. It is ideal for anyone looking to maximize their 60-minute Tonal session with a specific focus on the posterior chain.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds for accessory rows, and 45 seconds during bicep isolation finishers.
Seated Row
Back, Biceps, Abs
Keep your chest proud and avoid leaning back as you pull the handles toward your ribcage.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your core to stay square to the Tonal and prevent the digital weight from rotating your torso.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and move the handle with control to challenge your stability and mid-back.
Reverse Fly
Back, Shoulders
Pull the handles out wide and slightly back to target the rear deltoids and rhomboids.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribcage and use Tonal's constant tension for a full range of motion.
Reverse Grip Biceps Curl
Biceps, Forearms
Use an overhand grip to shift the focus toward your forearms and brachialis muscle.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms up as you curl and resist the digital weight on the way down.
Lying Biceps Curl
Biceps, Forearms
Lie flat on the floor to eliminate body momentum and isolate the biceps for a final burnout.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and pause at the bottom to maximize lat contraction.
Straight Arm Pulldown
Back, Shoulders
Focus on a sweeping motion with your arms nearly straight to isolate the lats without involving the arms.
Why this order
The workout follows a compound-to-isolation progression, starting with heavy vertical and horizontal pulls to recruit the most motor units. We then transition into unilateral and stability-based movements to address imbalances before finishing with high-volume bicep work to drive metabolic stress.
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 the Lat Pulldowns?
Tonal will provide a suggested weight based on your profile, but for hypertrophy, you should choose a weight where the last two reps are challenging but maintain perfect form.
Can I use the Smart Bar for any of these exercises?
While some exercises have bar equivalents, this workout is optimized for handles to allow for a greater range of motion and more natural wrist positioning, which is superior for hypertrophy.
Which Tonal dynamic weight mode is best for this workout?
Eccentric Mode is highly recommended for the Biceps Curls and Lat Pulldowns to increase the time under tension during the lowering phase of the lift.
How often should I perform this specific back and bicep session?
For optimal muscle growth, perform this workout 1-2 times per week, ensuring at least 48 hours of recovery between sessions targeting these same muscle groups.