Pull Hypertrophy Workout - 20min Intermediate
You will target your entire posterior chain and biceps in this efficient pull-focused session. By utilizing both the barbell and handles, this workout maximizes tension through varied angles and intensities. It is designed to stimulate muscle growth through a strategic blend of heavy compounds and high-volume finishers.
This workout is designed for intermediate lifters or athletes like climbers and rowers who need significant pulling strength and upper body volume. It's also perfect for busy professionals who want a high-intensity session in just 20 minutes.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle-based accessory and isolation movements.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Mode and maintain a flat back as you pull the bar toward your navel.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and focus on driving your elbows down to your ribs using Tonal's constant digital tension.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the Tonal and drive your elbow back toward your hip to engage the lower lat.
Biceps Curl
Biceps, Forearms
Activate Eccentric Mode to increase the muscle-building challenge during the lowering phase of every rep.
Why this order
The session begins with heavy barbell rows to prioritize maximum mechanical tension when your energy is highest. It then transitions to vertical pulling and unilateral handle work to address muscle imbalances while increasing total metabolic stress for hypertrophy.
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
Can I use the Smart Bar for the entire workout?
While the first two movements use the bar, switching to handles for the final exercises allows for a better range of motion and unilateral focus to correct imbalances.
Which Tonal weight features should I use?
I recommend enabling Eccentric Mode on the biceps curls and Smart Flex on the barbell rows to maximize the efficiency of every rep.
What should I do if the weight feels too light on the lat pulldowns?
Ensure you are using a slow, controlled tempo. Tonal’s digital weight feels heavier than traditional weights, so focus on the squeeze before increasing the load.
How often should I perform this specific pull routine?
For optimal hypertrophy, aim to run this session 1-2 times per week, ensuring at least 48 hours of rest between pull-focused days.