Pull Hypertrophy Workout - 20min Advanced
This high-intensity pull session focuses on maximum lat and rhomboid engagement through heavy barbell movements and targeted cable isolation. You will utilize Tonal's dynamic resistance to challenge your muscles at every point in the range of motion. This is a fast-paced session designed for advanced lifters looking to increase back thickness and bicep peak height.
Ideal for advanced trainees and bodybuilders who want to maximize their pull-day volume in a short window. It is perfect for those aiming for a V-taper physique or improved pulling power for sports like climbing.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell rows, 60 seconds between pulldowns, and 45 seconds for rope-based isolations.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button using Tonal's digital tension to resist the snap.
X-Pulldown
Back, Biceps, Abs
Cross the cables and drive your elbows down and back, feeling the squeeze in your lower lats.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and avoid using momentum by keeping your elbows pinned to your ribs.
Standing Face Pull
Back, Shoulders
Pull the rope towards your forehead and pull the ends apart to maximize rear delt recruitment.
Why this order
We start with the heavy Barbell Bent Over Row to recruit the maximum number of motor units while you are fresh. The X-Pulldown follows to provide a unique vertical pull angle that emphasizes the lower lats, followed by rope-based isolations to maximize the mind-muscle connection and finish with a high-rep bicep pump.
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 set the starting weight for the Barbell Bent Over Row?
Start with Tonal's suggested weight, but ensure the last two reps of every set feel like a struggle while maintaining a flat back. If the weight feels too light for 8 reps, use the weight dial to increase by 5 pounds.
Can I use Eccentric Mode for the X-Pulldowns?
Yes, enabling Eccentric Mode on Tonal will add weight during the upward phase of the pulldown, significantly increasing time under tension for better hypertrophy.
What if the Hammer Curls feel too easy at 15 reps?
Increase the weight manually by 1-2 pounds or turn on Burnout Mode, which will automatically lower the weight if you reach failure so you can finish the set with perfect form.