Pull Hypertrophy Workout - 45min Intermediate
This targeted pull session focuses on building back thickness and bicep peak height through a combination of heavy compounds and high-volume isolations. You will utilize various rowing angles and grip orientations to ensure no muscle fiber is left untapped. It is designed to maximize the hypertrophy potential of Tonal's constant tension handles.
This workout is ideal for intermediate lifters or athletes like rock climbers and rowers who want to develop aesthetic back width and functional pulling power. It is perfect for those who have mastered basic form and are ready for higher volume training.
Equipment
Workout Plan
Rest 90 seconds between heavy compound rows and pulldowns. Decrease rest to 60 seconds for bicep isolation and single-arm accessory work.
Seated Row
Back, Biceps, Abs
Keep your chest tall and pull the handles toward your lower ribs while squeezing your shoulder blades.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and use Tonal's digital weight to control the descent for a full stretch.
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your core to prevent rotation as you pull the handle toward your hip.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and avoid using momentum to lift the weight.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing the ceiling to target the brachialis and forearms.
Seated Biceps Curl
Biceps, Forearms
Lean back slightly for a full range of motion and squeeze at the top of every rep.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your back pockets to maximize lat engagement.
Straight Arm Pulldown
Back, Shoulders
Keep your arms nearly straight and focus on pushing the handles down with your lats.
Why this order
The workout begins with vertical and horizontal compound movements to prioritize heavy loading while the central nervous system is fresh. It transitions into unilateral work to fix muscle imbalances and concludes with high-rep bicep isolation to drive metabolic stress and the pump. Movements are grouped by seated and standing positions to minimize Tonal arm adjustments.
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Start Free with AI CoachFrequently Asked Questions
Should I use any of Tonal's dynamic weight modes for this?
Yes, turning on Eccentric Mode for the Seated Row and Bent Over Row will significantly increase hypertrophy by overloading the lowering phase of the movement.
What if my grip fails before my back does on the rows?
Focus on driving with your elbows rather than pulling with your hands, and ensure your Tonal digital weight is set to a level where you can maintain a firm but not exhausting grip.
Is it okay to do this workout two days in a row?
No, because this is a high-volume hypertrophy session, your back and biceps need at least 48 hours to recover and grow before being targeted again.
How do I handle the seated exercises if I don't have a bench?
You can perform the seated movements on the floor or a stable chair, but the Tonal bench is preferred to allow for better leg drive and stabilization during heavy pulldowns.