Pull Hypertrophy Workout - 30min Intermediate
This hypertrophy focused pull session utilizes a mix of heavy barbell rows and focused isolation to build a thick and wide upper back. You will start with high tension compounds before finishing with high volume bicep work to maximize the muscle pump. It is an efficient 30 minute routine designed to improve your pulling power and arm aesthetics.
This workout is ideal for intermediate lifters or athletes like rock climbers and rowers who want to prioritize upper body pulling strength. It is perfect for anyone looking to increase back width and arm volume in a short timeframe.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle accessories, and 45 seconds during the final bicep burnout.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonals Eccentric Mode to increase resistance on the way down for better muscle fiber recruitment
Barbell Biceps Curl
Biceps, Forearms
Activate Burnout Mode for the final set to ensure you reach complete failure for maximum growth
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your core to prevent your torso from rotating toward the cable as you pull the handle back
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and pause at the bottom to maximize the contraction in your lats
Hammer Curl
Biceps, Forearms
Keep your palms facing each other throughout the movement to emphasize the brachialis and forearm muscles
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and focus on squeezing your shoulder blades together at the peak
Why this order
We lead with the Barbell Bent Over Row to prioritize the most taxing compound lift while your energy is highest. We transition into vertical and unilateral handle work to address muscle imbalances and follow up with rope work to isolate the rear delts and biceps. The final barbell curls use high repetitions to create metabolic stress and finish the hypertrophy stimulus.
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 do I determine the right weight for the barbell rows?
Tonal will suggest a starting weight based on your digital strength score. For hypertrophy, the last two reps of each set should feel very challenging while maintaining perfect form.
Can I swap the barbell for handles if my wrists feel tight?
Yes, you can use the Move Replacement feature on Tonal to switch to Handle Bent Over Rows, though the barbell allows for higher overall loading.
What should I do if the burnout set weight feels too light?
Increase the weight using the Smart Handle button or the on-screen weight dial, but ensure you can still complete at least 12 repetitions to stay in the hypertrophy range.
How often should I perform this specific pull workout?
For best results, incorporate this pull session 1 to 2 times per week, ensuring at least 48 hours of rest between sessions for proper muscle recovery.