Pull Hypertrophy Workout - 20min Advanced
This advanced pull session targets back thickness and bicep peak through a high-intensity volume approach. You will transition from heavy foundational rows to athletic rotational movements to ensure full muscle fiber recruitment. It is designed to maximize muscle cross-sectional area in a condensed timeframe.
This workout is for advanced lifters and athletes who want to improve their pulling strength and upper body aesthetics using Tonal's digital resistance. It is ideal for those who have mastered basic rowing mechanics and want to challenge their core stability while targeting the back.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between isolation and finisher sets.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and let the Tonal weight pull you into a full stretch without losing tension.
Rotational Row
Back, Obliques
Pivot your hips as you pull to engage the obliques alongside the lats.
Seated Biceps Curl
Biceps, Forearms
Avoid using momentum; keep your elbows pinned to your sides to isolate the biceps.
Lying Face Curl
Biceps, Forearms
Lie flat and pull the handles toward your ears to maximize the contraction at the top.
Why this order
The workout begins with heavy Bent Over Rows to prioritize mechanical tension on the lats and traps when you are freshest. We then move into the Rotational Row to incorporate multi-planar movement before finishing with high-rep isolation exercises to drive metabolic stress and a significant 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
Should I use any of Tonal's dynamic weight modes for the rows?
Yes, for the Bent Over Rows, turning on Eccentric Mode will help maximize hypertrophy by adding resistance during the lowering phase of the movement.
What should I do if the weight feels too light on the final bicep finisher?
Use Tonal's Burnout Mode; it will automatically decrease the weight if you begin to struggle, allowing you to complete every rep and reach true failure.
How do I ensure I'm getting the most out of the Rotational Row?
Focus on the mind-muscle connection by leading the pull with your elbow and using your core to generate power through the rotation.