Pull Hypertrophy Workout - 20min Advanced
Focus on maximum muscle fiber recruitment with this high-intensity barbell pull session. By prioritizing heavy compound rows and lat pulldowns, you will build a thicker, wider back while finishing with targeted bicep isolation. This workout leverages Tonal's digital weight to ensure every rep hits the hypertrophy sweet spot.
Ideal for advanced lifters and athletes who need a time-efficient but high-volume pull session to increase upper body mass. Perfect for those looking to improve pulling strength for sports like rowing or rock climbing.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell rows, 60 seconds for lat pulldowns, and 45 seconds for bicep and finisher sets.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric mode to increase the load on the way down for maximum growth.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use the digital weight to maintain tension through the full arc.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down to the floor and squeeze your shoulder blades together at the bottom.
Barbell Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and use Tonal's constant tension to keep your lats engaged throughout the movement.
Why this order
We start with the heaviest compound movement, the Barbell Bent Over Row, to tax the largest muscle groups while you are fresh. We transition to vertical pulling and isolation to ensure complete muscle exhaustion using a single equipment setup for maximum time under tension.
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 select my starting weight?
Tonal will suggest a weight based on your digital strength score, but for hypertrophy, ensure the last two reps of every set feel challenging but maintainable.
Can I use Smart Flex with these barbell movements?
Absolutely, enabling Smart Flex will dynamically adjust the weight to be heavier where you are strongest, maximizing the hypertrophy stimulus on every inch of the rep.
Why is the whole workout using the barbell?
In a 20-minute session, minimizing equipment changes allows for more actual lifting time and keeps your heart rate elevated for better metabolic stress.
What if I cannot finish the high-rep finisher?
Tonal's Spotter mode will automatically reduce the digital weight if it senses you struggling, allowing you to reach true muscular failure safely.