Pull Hypertrophy Workout - 20min Beginner
This 20-minute pull session is designed to maximize muscle growth in your back and biceps through high-quality volume. By starting with heavy horizontal and vertical pulls, you will build a solid foundation of strength before finishing with targeted isolation work. It is an efficient, beginner-friendly routine that leverages Tonal's constant tension for optimal hypertrophy.
This workout is perfect for beginner lifters or busy professionals who want to develop upper body aesthetics and posture. It is ideal for athletes looking to improve their pulling strength for sports like climbing or rowing.
Equipment
Workout Plan
Rest 90 seconds between heavy rowing and pulldown sets; rest 60 seconds for biceps and finisher sets.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together at the peak of the movement to maximize back engagement.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the handles.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and control the digital weight as it pulls back up.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and pull the handles in a wide arc down to your thighs.
Why this order
This workout utilizes a compound-to-isolation progression to prioritize large muscle groups while you have the most energy. The Seated Row and Lat Pulldown are sequenced first to build thickness and width, followed by isolation work to drive metabolic stress. Using only the handles ensures a seamless flow with zero equipment changes for maximum efficiency.
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 automatically suggest a weight based on your initial strength assessment; aim for a weight where the final two reps of every set are difficult but maintain perfect form.
Can I perform this workout if I don't have a bench?
For the seated movements, you can use the Tonal bench or any sturdy, non-slip chair. Alternatively, you can perform the rows in a tall kneeling position.
How often should I do this workout for the best results?
For hypertrophy, aim to perform this pull session twice a week with at least 48 hours of rest between workouts to allow for proper muscle recovery.