Pull Hypertrophy Workout - 45min Intermediate
This hypertrophy-focused pull session targets your entire posterior chain and biceps for maximum muscle growth. By combining heavy barbell compounds with focused isolation work, you will stimulate both the large muscles of the back and the peaks of the arms. It is the ideal workout for intermediate lifters looking to improve pulling strength and aesthetic detail.
Ideal for intermediate lifters who have mastered basic pulling mechanics and want to focus on upper body hypertrophy. Perfect for athletes looking to improve their grip strength and back thickness.
Equipment
Workout Plan
Rest 90 seconds between heavy compound rows, 60 seconds for secondary movements, and 45 seconds for biceps isolations.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge at the hips and pull the bar toward your belly button, squeezing your shoulder blades together.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's Eccentric mode to control the downward phase.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the Tonal and avoid rotating your torso as you pull the handle back.
Seated Alternating Biceps Curl
Biceps, Forearms
Sit tall on the bench and fully rotate your palms up as you curl to maximize the peak contraction.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward the floor to engage the lats fully while keeping your chest tall.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and sweep the handles down using only your lats.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope to target the brachialis and forearms for a complete arm pump.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while flaring your elbows out to target the rear delts.
Why this order
The session starts with heavy barbell rows to maximize mechanical tension while your energy is highest. It then transitions into vertical pulling and unilateral work to address imbalances before finishing with high-volume bicep isolation to drive metabolic stress.
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 weight should I use for the barbell rows?
Start with a weight that allows you to complete 8 reps with perfect form; Tonal will adjust the digital weight as you progress through the sets.
Can I use different handle grips for the pulldowns?
Yes, Tonal's smart handles allow for a neutral or overhand grip; choose the grip that allows for the best lat contraction without shoulder discomfort.
Should I use any dynamic weight modes?
This workout is great for Eccentric mode on the bicep curls to emphasize the muscle-building negative phase of every rep.
How often should I perform this pull session?
For hypertrophy goals, aim to perform this workout 1-2 times per week with at least 48 hours of recovery between pull days.