Pull Hypertrophy Workout - 45min Beginner
This routine targets your back and biceps through a series of structured pull movements designed for muscle growth. You will focus on maximizing time under tension and controlled repetitions to stimulate hypertrophy safely. It is perfect for those new to Tonal who want to build upper body strength using only the handles.
This workout is designed for beginner athletes looking to build a foundation of pulling strength and upper body muscle. It is also ideal for office professionals who want to improve their posture by strengthening the posterior chain.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between isolation exercises, and 45 seconds before the final shrug finisher.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as the digital weight pulls you forward.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your core to keep your hips square to Tonal and prevent your torso from rotating.
Biceps Curl
Biceps, Forearms
Keep your elbows glued to your ribcage to isolate the biceps throughout the full range.
Seated Alternating Biceps Curl
Biceps, Forearms
Control the descent of the handle to make the most of Tonal's constant digital tension.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and focus on pushing the handles down with your lats.
Why this order
The session begins with high-priority compound pulls to maximize muscle recruitment while your energy is highest. It then transitions into unilateral work to correct side-to-side imbalances and finishes with high-volume isolation sets to create metabolic stress. This sequence prioritizes the most demanding movements first before focusing on specific bicep and trap development.
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 if the digital weight feels too light for the biceps curls?
Tonal tracks your strength, but for hypertrophy, you can manually increase the weight by 1-2 pounds if you feel you can complete all reps with perfect form.
Do I need a bench for the seated exercises?
While a bench is preferred for stability, you can perform the seated rows and lat pulldowns on the floor if you do not have one available.
How do I know if I am using my back instead of just my arms?
Focus on the coaching cue of driving your elbows back. Imagine there is a grape between your shoulder blades that you are trying to crush.
Can I use Spotter Mode during this workout?
Yes, Spotter Mode is highly recommended for the compound pulls like the Seated Row to help you finish those last few difficult repetitions safely.