Pull Hypertrophy Workout - 30min Advanced
This advanced pull session utilizes high-intensity techniques to maximize hypertrophy in the back and biceps. You will combine heavy barbell loading with targeted handle and rope isolations to ensure no muscle fiber is left unstimulated. It is specifically designed to build a wide, thick upper body while improving pulling strength.
This is for advanced lifters and bodybuilders aiming for peak muscle development. It is ideal for athletes looking to refine their physique and master high-volume pull mechanics.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s for secondary accessories, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Squeeze your shoulder blades at the top to fully engage the back against the constant cable tension.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on the mind-muscle connection as the digital weight provides a consistent load throughout the movement.
Biceps Curl
Biceps, Forearms
Enable Eccentric Mode to add extra resistance on the way down for superior bicep growth.
Seated Lat Pulldown
Back, Biceps
Control the upward phase to resist the digital weight's pull and maximize time under tension.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip and avoid using momentum to swing the rope; let the cables do the work.
Standing Face Pull
Back, Shoulders
Pull the rope handles apart at the end of the movement to maximize rear delt activation.
Why this order
We lead with heavy barbell rows to prioritize mechanical tension while your nervous system is fresh. Following this with unilateral handle work and rope isolations allows for higher volume and metabolic stress, maximizing the growth stimulus in the lats and biceps.
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 weight modes for the barbell rows?
Yes, consider using Chains mode to increase the load at the peak of the contraction where you are strongest.
How do I choose the starting weight for the isolation sets?
Aim for a weight that feels like a 7 or 8 RPE; Tonal's digital weight makes it easy to adjust between reps if it feels too light.
What if I can't complete the full 15 reps on the finisher?
Tonal's Spotter mode will automatically reduce the weight so you can maintain form and finish the set.