Pull Hypertrophy Workout - 45min Beginner
You will build a powerful back and defined biceps with this comprehensive hypertrophy pull session. By targeting your posterior chain from multiple angles using both handles and the barbell, we ensure total muscle development for a balanced physique. This workout is specifically designed to maximize time under tension to trigger muscle growth effectively.
This is designed for beginner lifters who want to increase upper body mass and improve pulling strength. It is ideal for anyone looking to improve posture or build the foundational strength needed for sports like swimming or climbing.
Equipment
Workout Plan
Rest 90 seconds between heavy compound rows and pulldowns, and 60 seconds between biceps and isolation sets.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as you pull the handles to your ribcage.
Standing Single Arm Row
Back, Biceps, Obliques
Use your free hand for balance and pull the handle toward your hip pocket.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and resist the digital weight on the way down.
Alternating Biceps Curl
Biceps, Forearms
Focus on a slow tempo and avoid using momentum to swing the handles up.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and squeeze your lats at the bottom.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in the elbows and push the handles down using only your back.
Barbell Biceps Curl
Biceps, Forearms
Squeeze the bar tight and use Tonal's constant tension to feel the burn at the top.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest and keep your core braced against the vertical pull.
Why this order
This session follows a compound to isolation progression, starting with heavy vertical and horizontal pulls to recruit maximum muscle fibers while fresh. Exercises are grouped by accessory to minimize transition time, finishing with high-volume biceps work to maximize the metabolic stress required for growth.
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 digital weight should I start with?
Tonal will automatically suggest a starting weight based on your initial strength assessment; focus on maintaining form before increasing the resistance.
Which smart features should I enable?
For the biceps curls, try turning on 'Eccentric' mode to add extra resistance during the lowering phase, which is a key driver for muscle growth.
What if I can't finish all the reps in a set?
Tonal's 'Spotter' mode will automatically detect if you are struggling and reduce the weight slightly so you can finish your set safely.
How often should I perform this pull workout?
For optimal hypertrophy, aim to perform this session once or twice a week, ensuring at least 48 hours of rest between sessions targeting the same muscles.