Pull Hypertrophy Workout - 60min Beginner
Focus on building a powerful back and defined biceps with this hypertrophy-centered pull session. You will use foundational compound movements and targeted isolations to maximize muscle growth through controlled repetitions. This beginner-friendly routine emphasizes proper form while utilizing Tonal's consistent resistance.
Ideal for beginner lifters or fitness enthusiasts looking to increase upper body mass and improve posture. This is a great choice for those who prefer the versatility of handles over the bar.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets like Lat Pulldowns and Rows. Reduce rest to 60 seconds for bicep isolation and accessory work.
RDL
Glutes, Hamstrings, Back
Hinge at the hips and keep the handles close to your legs to target the hamstrings and lower back.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as Tonal's digital weight pulls you forward.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your core to resist the rotational pull of the cable while you row with a neutral grip.
Shoulder Shrug
Shoulders
Lift your shoulders toward your ears and pause briefly to maximize the peak contraction.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and do not let the cables pull your arms into a full lock.
Reverse Grip Biceps Curl
Biceps, Forearms
Turn your palms down to target the brachialis and forearms while maintaining a steady tempo.
Seated Alternating Biceps Curl
Biceps, Forearms
Sit tall and squeeze the handle at the top of each rep to emphasize the bicep peak.
Suitcase March
Obliques
Keep your torso perfectly upright and resist the urge to lean toward the weighted side.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and focus on pulling with your lats, not your triceps.
Why this order
We start with heavy vertical and horizontal compounds to recruit the most muscle fibers while you are fresh. The workout then transitions into single-arm variations and isolations to address imbalances and finish with high-volume bicep work for a maximum pump.
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 should I choose my starting weight?
Tonal will suggest a starting weight based on your digital strength assessment, but feel free to lower it slightly if you find yourself losing form during the higher rep ranges.
Can I use the bar for any of these movements?
This specific program is optimized for handles to allow for a better range of motion and unilateral work, which is excellent for correcting strength imbalances.
What if I can't finish all 12 reps in the final set?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight slightly so you can complete the prescribed volume for hypertrophy.