Pull Hypertrophy Workout - 60min Beginner
You will build a powerful upper body foundation by targeting your back and biceps with high-volume hypertrophy sets. This session prioritizes fundamental pull patterns to maximize muscle growth through controlled movements. You will experience a mix of heavy compounds and high-rep finishers designed to exhaust the pull muscle chain.
This workout is ideal for beginner lifters who want to build a classic V-taper physique and improve their grip strength. It is perfect for those transitioning from bodyweight exercises to resistance training who want a clear structure.
Equipment
Workout Plan
Rest 90 seconds between compound lat pulldowns and rows. Reduce rest to 60 seconds for bicep isolation exercises to maintain metabolic stress.
Barbell Biceps Curl
Biceps, Forearms
Avoid using momentum or swinging the bar; keep the tension strictly on your biceps.
Barbell Seated Lat Pulldown
Back, Biceps
Drive the bar toward your upper chest while keeping your torso upright and core braced.
Seated Row
Back, Biceps, Abs
Keep your chest proud and avoid leaning back as you pull the handles toward your waist.
Biceps Curl
Biceps, Forearms
Keep your elbows glued to your ribcage to prevent the front delts from taking over.
Seated Alternating Biceps Curl
Biceps, Forearms
Slow down the descent and use Tonal's digital weight to resist the pull on the way down.
Neutral Lat Pulldown
Back, Biceps, Abs
Imagine pulling your elbows into your back pockets to maximize lat engagement.
Why this order
The workout begins with heavy vertical and horizontal compound movements to recruit the largest muscle fibers while you are fresh. We then transition into isolation movements like straight arm pulldowns to pre-fatigue the lats before moving into bicep-specific work. Equipment swaps are minimized by grouping handle-based movements together between the initial and final bar exercises.
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
How do I know if the weight is heavy enough for hypertrophy?
Tonal will suggest a weight based on your initial assessment. For hypertrophy, you should feel like you could only perform 1 to 2 more clean reps at the end of every set.
Can I use the Smart Bar for all movements?
This workout is optimized for both handles and the bar to provide different grip stimulus. If you only have the bar, you can substitute handle rows with bar rows, but the handles allow for a better range of motion during isolation work.
How often should I perform this Pull session?
For best results, aim to perform this workout twice per week with at least 48 hours of rest between sessions to allow for muscle repair and growth.