Pull Hypertrophy Workout - 30min Intermediate
You will build a powerful upper body with this hypertrophy focused pull session. By targeting your lats and biceps through varied angles, you ensure maximum muscle fiber recruitment for growth. This workout uses handle based movements to provide a deep range of motion and optimal peak contractions.
This session is designed for intermediate lifters looking to improve back width and arm thickness. It is ideal for athletes who want a time efficient pull day that utilizes Tonal's smart resistance for muscle growth.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s for accessories, and 45s for the final bicep burnout.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your waistband to engage the mid-back.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Keep your core braced to prevent the cable from rotating your torso during the pull.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and squeeze your biceps hard against the digital resistance.
Alternating Biceps Curl
Biceps, Forearms
Maintain a steady rhythm and use Tonal's constant tension to burn out the biceps completely.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and control the digital weight as it pulls upward.
Straight Arm Pulldown
Back, Shoulders
Keep your arms nearly straight and sweep the handles in a wide arc to isolate the lats.
Why this order
The workout follows a traditional compound to isolation sequence starting with heavy pulldowns to recruit the most muscle mass. We transition to horizontal pulling and unilateral work to address asymmetries before finishing with high volume bicep isolation. This structure ensures you have the most energy for the most demanding movements while maximizing metabolic stress at the end.
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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 any of Tonal's dynamic weight modes for this workout?
Yes, using Eccentric mode on the Neutral Lat Pulldown and Biceps Curls will increase time under tension and maximize hypertrophy by challenging the lengthening phase of the lift.
How do I choose the right starting weight?
Tonal will suggest a weight based on your digital strength assessment. For hypertrophy, aim for a weight where the last two reps of every set feel very challenging but manageable with perfect form.
Can I do this workout if I have a low ceiling?
The Neutral Lat Pulldown requires the arms to be high. If your ceiling is too low, you can perform the movement from a tall kneeling position to ensure you get a full range of motion.
How often should I perform this pull session?
For optimal muscle growth, aim to perform this workout twice per week with at least 48 to 72 hours of rest between sessions to allow the back and biceps to recover.