Pull Hypertrophy Workout - 45min Advanced
This advanced pull session focuses on maximum lat and bicep hypertrophy through a mix of heavy barbell work and high volume handle isolations. You will target the back from multiple angles to ensure complete muscular development. It is designed to challenge your pull capacity using Tonal's dynamic weight modes.
Ideal for advanced lifters and athletes looking to build a wider, thicker back and increase arm volume. It is particularly effective for those wanting to improve pulling power for functional sports like rock climbing or rowing.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-90s for accessory handle movements, and 45s for high-rep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Spotter mode to push through your heaviest sets of barbell rows safely.
Barbell Biceps Curl
Biceps, Forearms
Use the Bar Control button to seamlessly turn the weight on once you are in a stable lifting position.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on pulling with your elbow while keeping your shoulders square to the Tonal to isolate the lat.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms toward the ceiling as you lift to fully engage the peak of the biceps.
Rotational Row
Back, Obliques
Pivot your feet and use the smooth cable resistance to drive the rotation from your core and mid-back.
Pullover Crunch
Abs, Back
Maintain a steady tempo as the digital weight resists you during both the crunch and the arm extension.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and keep your chest lifted throughout the movement.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles down to your thighs to maximize lat isolation.
Why this order
The workout follows a compound to isolation sequence starting with heavy barbell rows to maximize motor unit recruitment. We then move into handle-based accessory work to focus on specific muscle groups like the lats and biceps before finishing with core integration. This order allows for maximum load on primary movements and higher metabolic stress on finishers.
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 Spotter Mode on the heavy rows?
Yes, Tonal's Spotter Mode is highly recommended for the Barbell Bent Over Row to help you finish those final heavy reps safely when training near failure.
Should I use Eccentric Mode for the bicep curls?
Absolutely, adding 2-5 lbs of eccentric weight on Tonal will increase time under tension and maximize the muscle fiber breakdown needed for bicep growth.
What should I do if my grip gives out during the lat pulldowns?
If grip is a limiting factor, try to focus on 'hooking' your hands and pulling with your elbows. Tonal's digital weight is consistent, so ensure you are not over-gripping the handles.
How often should I perform this Pull session?
For optimal hypertrophy, perform this workout once or twice per week, ensuring at least 48 hours of recovery between sessions that target the same muscle groups.