Pull Hypertrophy Workout - 30min Intermediate
You will build a wider, stronger back and peaked biceps with this intermediate hypertrophy session. By prioritizing heavy barbell rows before moving into focused handle work, you maximize mechanical tension and metabolic stress. This workout uses Tonal's digital weight to keep your muscles under constant tension for the entire thirty minutes.
This is designed for intermediate lifters who want to prioritize upper body aesthetics and pulling strength. It is ideal for climbers or athletes looking to balance out a heavy push-focused routine.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle accessory movements to maintain intensity.
Barbell Bent Over Row
Back, Biceps, Abs
Activate the weight with the Smart Bar button only when your back is flat and parallel to the floor.
Barbell Seated Lat Pulldown
Back, Biceps
Sit upright and imagine pulling the bar through your chest to fully engage the mid-back.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Focus on pulling your elbow back past your ribcage while staying stable in the half-kneeling stance.
Biceps Curl
Biceps, Forearms
Use Tonal's Eccentric mode to increase the resistance on the way down for extra growth.
Why this order
This session follows a classic compound-to-isolation progression to ensure you can lift the heaviest loads while fresh. We group the barbell movements at the start to minimize transitions before finishing with high-volume handle accessories for a deep bicep pump. The transition from heavy rows to unilateral work helps identify and correct strength imbalances.
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
Should I use Spotter Mode for the Barbell Bent Over Row?
Yes, Spotter Mode is great for your final sets if you struggle to maintain a flat back as you reach muscular fatigue.
How do I know if I should increase the weight on my curls?
If you can complete all reps with perfect form, Tonal may suggest a weight increase, but you can also manually add 1 to 2 pounds to push hypertrophy.
Can I do this workout without the Tonal bench?
The Barbell Seated Lat Pulldown and some accessories are most effective when seated or kneeling, so having the bench or a stable surface helps maintain proper leverage.