Pull Hypertrophy Workout - 45min Advanced
You will transform your back and biceps with this advanced pull session designed for maximum hypertrophy. By combining heavy rowing movements with high-volume isolation work, you ensure every muscle fiber is recruited and exhausted. This handles only routine is optimized for continuous tension and efficient transitions on Tonal.
Advanced lifters and bodybuilders looking to increase upper body pulling volume and muscle detail. It is ideal for those who want a high-intensity hypertrophy session using only Tonal handles.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets and 60 seconds between accessory and isolation movements to maintain high intensity.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your hips to engage the lats fully.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as the cables retract.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the top of the movement while maintaining a slight bend in the elbows.
Seated Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and resist the eccentric pull as the cables descend.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward the floor and pause at the bottom to fight Tonals digital weight.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked and focus on sweeping the handles down using only your back muscles.
Why this order
This session prioritizes high-tension compound rows to build foundational thickness before transitioning into vertical pulling for lat width. The isolation finishers ensure maximum metabolic stress in the biceps and rear deltoids, leveraging Tonals constant resistance for a complete 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
Should I use any Tonal dynamic weight modes?
Yes, use Eccentric mode on the bicep curls and rows to increase time under tension and maximize muscle growth.
What weight should I select for the heavy rows?
Choose a weight that challenges you to reach failure within the 6-8 rep range while maintaining perfect form.
Can I do this workout if I am a beginner?
This is an advanced session with high volume; beginners should reduce the number of sets and focus on mastering the movement patterns first.