Back Hypertrophy Workout - 20min Intermediate
This focused session targets the back and biceps to stimulate hypertrophy and improve pulling strength. You will use a combination of vertical and horizontal pulling patterns to ensure no part of the posterior chain is left untrained. This handles-only routine minimizes setup time to keep your heart rate elevated while you build muscle.
Ideal for intermediate lifters looking for an efficient upper-body pull day or athletes like climbers and rowers who need to develop back endurance. It is perfect for those who want a high-volume hypertrophy stimulus in exactly 20 minutes.
Equipment
Workout Plan
Rest 75-90 seconds between lat pulldown and row sets; keep rest to 45-60 seconds for curls and the straight arm finisher.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Resist the pull of the cables as you return to the start to maximize time under tension.
Biceps Curl
Biceps, Forearms
Keep your elbows locked at your sides and avoid using momentum as you curl the handles up.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Think about sweeping the handles in a long arc toward your thighs to isolate the lats.
Why this order
The workout begins with a heavy compound lat pulldown to recruit maximum motor units while you are fresh. We follow this with a unilateral row to correct asymmetries and then transition into high-rep isolation movements to maximize metabolic stress and the 'pump' effect. This sequencing ensures primary movers are exhausted before isolation work finishes the job.
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Start Free with AI CoachFrequently Asked Questions
Can I use Burnout Mode for the final exercise?
Yes, Tonal's Burnout Mode is highly effective on the Straight Arm Pulldown to ensure you reach technical failure on the final set.
What if the weight feels too light for the biceps curls?
Tonal tracks your power; if you move the weight with high velocity, the digital weight will automatically increase your suggested weight for the next set.
How do I maintain stability during the single arm row?
Engage your core and squeeze the handle hard; the half-kneeling position requires you to resist the side-to-side pull of the cable system.