Pull Hypertrophy Workout - 60min Intermediate
This comprehensive pull session targets your entire posterior chain and arms using a strategic mix of heavy barbell work and targeted cable isolation. You will work through multiple planes of motion to maximize muscle fiber recruitment and metabolic stress. It is designed for those looking to add serious mass to their back and biceps.
This workout is ideal for intermediate lifters looking to break through a plateau and add upper body mass. It is also highly effective for athletes like rock climbers who require exceptional pulling strength.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell rows, 60 seconds for secondary compounds and curls, and 45 seconds for high-reps finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Spotter mode to safely push your limits on the heavy barbell sets.
Barbell Biceps Curl
Biceps, Forearms
Enable Eccentric Mode to challenge your biceps on the lowering phase of every rep.
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your core against the off center pull of the single cable to build stability while you row.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms toward the ceiling as you pull to maximize the bicep peak.
Neutral Lat Pulldown
Back, Biceps, Abs
Sit tall and drive your elbows toward the floor using the smart handles for a deep lat contraction.
Hammer Curl
Biceps, Forearms
Keep a neutral grip on the rope to shift the focus toward the brachialis and forearm muscles.
Standing Face Pull
Back, Shoulders
Pull the rope apart at the top of the movement to target the rear deltoids and traps.
Why this order
The workout begins with heavy barbell rows to capitalize on early session energy for maximum mechanical tension. We then transition to handle based movements for unilateral stability and vertical pulling to ensure complete lat development. Finally, rope isolation exercises provide high-rep metabolic stress to drive hypertrophy in the smaller muscles of the back and arms.
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 select for the barbell rows?
Tonal will suggest a starting weight based on your initial assessment, but feel free to adjust it if you feel you can maintain form for all 8 reps.
Should I use any Tonal dynamic weight modes?
Yes, this workout specifically recommends using Eccentric Mode on the bicep curls to maximize the muscle-building potential of the negative phase.
How do I handle the equipment transitions?
The exercises are grouped by accessory (Barbell, then Handles, then Rope) to minimize your setup time and keep your heart rate elevated.