Pull Hypertrophy Workout - 20min Intermediate
Focus on maximum muscle fiber recruitment with this high-intensity pull session. You will lead with heavy barbell work before moving into targeted handle and rope movements to isolate the lats and biceps. This session is designed to create significant metabolic stress for optimal growth.
This is for intermediate lifters or athletes like rock climbers and rowers who need to build serious back density and grip strength.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds for handle and rope accessory movements.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Mode to maintain steady resistance as you pull the bar toward your navel.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and pause briefly at the bottom to maximize lat contraction.
Hammer Curl
Biceps, Forearms
Keep your thumbs pointed up and use the digital weight's constant tension to avoid swinging at the bottom.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and spread the ends apart to target your rear delts and upper back.
Why this order
We start with the Barbell Bent Over Row to capitalize on your fresh central nervous system for the heaviest load. We then transition from vertical pulling to isolation exercises, grouping the rope movements together to maximize efficiency on the Tonal.
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 choose my starting weight for the barbell rows?
Start with Tonal’s suggested weight, but ensure you can complete all 8 reps with strict form; the digital weight will automatically adjust as you get stronger.
Can I use the Smart Bar for the Hammer Curls instead of the rope?
The rope allows for a neutral grip and better bicep isolation, which is key for this hypertrophy-focused session.
Should I turn on any of Tonal's Dynamic Weight Modes?
Yes, use Eccentric Mode for the Lat Pulldowns to increase the time under tension on the way up, sparking more muscle growth.