Arms Hypertrophy Workout - 20min Beginner
Build sleeve-filling arms with this targeted beginner hypertrophy session. By pairing compound pulling movements with focused isolation exercises, you will maximize muscle fiber recruitment in both your biceps and triceps. This workout uses Tonal's constant tension to keep your muscles under load for the entire session.
This is ideal for beginner lifters or athletes looking to add upper-body mass and improve pulling strength for sports like climbing or rowing.
Equipment
Workout Plan
Rest 60-90 seconds between sets to allow for adequate recovery while maintaining the metabolic stress needed for hypertrophy.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's digital weight to maintain tension at the top.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling your elbows toward your hips to engage the biceps and lats simultaneously.
Triceps Extension
Triceps
Flare the rope apart at the bottom of the movement to maximize the triceps contraction.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip and slow down the eccentric phase to let the digital weight challenge your forearms.
Why this order
This session starts with a compound lat pulldown to recruit the biceps alongside the back before moving into high-volume isolation work. We group exercises by accessory to minimize transition time and keep your heart rate elevated for a more efficient hypertrophy stimulus.
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 choose the right starting weight?
Since this is beginner-friendly, start with Tonal's suggested weight and use the first set to calibrate; the digital weight will adjust automatically based on your power output.
Can I use the Straight Bar for the curls instead?
Yes, but the handles used in this program allow for a more natural range of motion which is often more comfortable for beginners' wrists during isolation sets.
What if I can't finish the last few reps of a set?
Tonal's Spotter Mode will automatically detect when you are struggling and reduce the digital weight so you can finish your hypertrophy volume safely.