Pull Hypertrophy Workout - 60min Advanced
This advanced pull session focuses on maximum lat development and bicep peaks through a high-volume hypertrophy approach. You will utilize heavy compounds followed by targeted isolation movements to ensure no muscle fiber is left unstimulated. By varying the rep ranges and adding rotational components, this workout builds functional power alongside aesthetic size.
This is designed for advanced lifters and athletes, such as climbers or rowers, who want to prioritize upper body pulling strength and arm volume. Ideal for those who have mastered Tonal basics and want to push their limits.
Equipment
Workout Plan
Rest 90-120 seconds between heavy compound sets, 60-75 seconds between accessories, and 45 seconds during high-rep finishers.
Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the handles toward your waist, not your chest.
Rotational Row
Back, Obliques
Initiate the movement from your core and allow your torso to rotate naturally.
Seated Biceps Curl
Biceps, Forearms
Avoid swinging your torso by pressing your back firmly into the Tonal bench.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing up to maximize the demand on your forearms and brachialis.
Lying Face Curl
Biceps, Forearms
Pull the handles toward your forehead while keeping your elbows pointed at the ceiling.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a perfectly level pelvis to challenge your anti-rotational core strength.
Biceps Curl
Biceps, Forearms
Engage Tonal's Burnout Mode to push past failure on these final high-rep sets.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Why this order
The workout follows a traditional compound-to-isolation hierarchy to allow for maximum mechanical tension early in the session. We use the Neutral Lat Pulldown and Bent Over Row to load the largest muscle groups before moving into unilateral and rotational work for stability. The final block focuses on metabolic stress through high-rep bicep isolations to drive 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
What weight should I start with for the heavy rows?
Since Tonal digital weight feels heavier than traditional dumbbells due to constant tension, start 10 to 15 pounds lower than your usual gym weight. Use Tonal's initial assessment data as a baseline for your first set.
Can I substitute the seated bicep curls if I don't have the bench?
Yes, you can perform these standing, but the seated version is preferred for hypertrophy because it minimizes momentum. If you stand, keep your back against a wall to maintain strict form.
How often should I perform this advanced pull routine?
For optimal hypertrophy, perform this workout once or twice per week with at least 48 to 72 hours of rest between sessions. This allows the back and biceps enough time to recover and grow.