Pull Hypertrophy Workout - 60min Advanced
You will challenge your back and biceps with this high volume pull session designed for maximum muscle growth. By combining heavy barbell compounds with targeted handle isolations, you ensure every fiber is reached. This workout is for advanced lifters looking to break through plateaus using Tonals dynamic resistance.
This workout is ideal for experienced lifters or bodybuilders focusing on upper body aesthetics and back width. It is also great for rock climbers or rowers needing serious pulling power.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle accessories, and 45 seconds for high-rep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button while squeezing your shoulder blades.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to prevent the digital weight from swinging.
Single Arm Bent Over Row
Back, Biceps, Abs
Use the smart handle to engage your lats while keeping your torso square to the floor.
Alternating Biceps Curl
Biceps, Forearms
Focus on a slow 3 second negative to capitalize on Tonals constant tension.
Pullover Crunch
Abs, Back
Keep your arms straight to engage the lats while simultaneously curling your ribcage toward your pelvis.
Reverse Grip Biceps Curl
Biceps, Forearms
Rotate your palms down to shift the focus to your forearms and brachialis for fuller arms.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and feel the stretch at the top of the cable range.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked and push the handles down using only your back muscles.
Why this order
The session begins with heavy barbell rows to recruit the most motor units while you are fresh. We transition to vertical pulling and unilateral work to address imbalances, finishing with high-rep bicep and core work to maximize time under tension. Grouping the bar and handle movements minimizes transition time so you stay in the zone.
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 Tonals Eccentric Mode?
Yes, applying Eccentric Mode to the Seated Lat Pulldown will significantly increase muscle damage and hypertrophy potential.
What should I do if the heavy rows feel too taxing?
Use Tonals Spotter Mode which will automatically reduce the digital weight if you struggle to complete a rep with good form.
How often should I do this workout?
Because of the high volume and advanced intensity, you should allow at least 48 to 72 hours of recovery before hitting these same muscle groups again.