Pull Hypertrophy Workout - 60min Intermediate
This comprehensive pull session targets your entire posterior chain and arms using a high-volume approach. You will start with heavy barbell compounds to tax the largest muscles of the back before moving into high-repetition isolation work for the biceps. It is designed to maximize muscle fiber recruitment and metabolic stress for optimal hypertrophy.
Ideal for intermediate lifters or athletes like rock climbers and rowers who need significant pulling strength and upper body mass. This is for anyone looking to build a thicker back and more defined arms.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell rows, 60-75 seconds for handle accessories, and 45 seconds between isolation sets.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling while maintaining a flat back against Tonal's constant resistance.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest and squeeze your shoulder blades together at the bottom of the movement.
Single Arm Bent Over Row
Back, Biceps, Abs
Prevent your torso from rotating by engaging your core against the single-sided pull.
Reverse Fly
Back, Shoulders
Maintain a soft bend in your elbows and focus on squeezing the back of your shoulders.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage to isolate the biceps throughout the full cable range.
Seated Alternating Biceps Curl
Biceps, Forearms
Use the seated position to eliminate momentum and keep the digital weight tension on the biceps.
Lying Face Curl
Biceps, Forearms
Pull the handles toward your forehead, focusing on a deep peak contraction and slow negative.
Neutral Lat Pulldown
Back, Biceps, Abs
Keep your palms facing each other to maximize lat engagement with the smart handles.
Why this order
The workout begins with the Barbell Bent Over Row to prioritize mechanical tension on the largest muscle groups while you are fresh. We then move into higher-rep handle variations and unilateral movements to correct asymmetries and increase total volume. Finally, we isolate the biceps with specific curl patterns to maximize metabolic stress and the muscle 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 heavy should I go on the Barbell Bent Over Row?
Choose a weight that challenges you to maintain perfect form for all 8 reps. Remember that Tonal's digital weight feels more consistent and often heavier than traditional iron.
Can I use Eccentric Mode for this workout?
Absolutely. Enabling Eccentric Mode on the biceps curls and lat pulldowns will enhance the hypertrophy stimulus by adding weight during the lowering phase of each rep.
Why do we start with the bar and then switch to handles?
We use the bar for heavy, stable compound lifts first. We then switch to handles for the second half of the workout to allow for a greater range of motion and unilateral work.
What if I can't finish the final reps of the high-rep finisher?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight slightly, ensuring you can reach the 15-rep target safely.