Pull Hypertrophy Workout - 60min Beginner
This beginner-friendly pull session focuses on building a strong back and powerful biceps through classic hypertrophy principles. You will utilize a mix of handles, the straight bar, and the rope to hit your muscles from multiple angles and stimulate growth. This workout is perfect for those new to Tonal who want to master the fundamentals while seeing visible results.
This workout is designed for beginner athletes looking to improve upper body pulling strength and overall arm definition. It is ideal for those who want a structured introduction to Tonal's accessory system while focusing on muscle growth.
Equipment
Workout Plan
Rest 90 seconds between compound sets like Pulldowns and 60 seconds between isolation moves like Curls.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak of the movement to maximize back engagement.
Standing Single Arm Row
Back, Biceps, Obliques
Keep your torso square to Tonal and resist the digital weight pulling you forward.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to ensure the biceps are doing all the heavy lifting.
Seated Lat Pulldown
Back, Biceps
Focus on driving your elbows toward your hips while maintaining a tall posture on the bench.
Barbell Biceps Curl
Biceps, Forearms
Use a full range of motion, fully extending your arms at the bottom before curling the bar up.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip with the rope to target the brachialis and improve forearm strength.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to target the rear deltoids.
Why this order
The session begins with heavy compound movements to recruit maximum muscle fiber when energy is highest. It transitions through equipment-based blocks to minimize setup time while moving from vertical pulls to horizontal rows and finally arm isolation. This order ensures you pre-exhaust the large back muscles before finishing with high-volume bicep work.
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?
Tonal will suggest a starting weight based on your initial strength assessment. Trust the digital weight and focus on perfect form for the first few repetitions.
Can I use the Smart Bar for all the bicep exercises?
While we include the Barbell Biceps Curl, we also use handles and ropes for other variations to hit different parts of the arm and provide varied stimulus.
What if a movement feels too heavy during the set?
You can use Tonal's Weight Dial to adjust resistance instantly or rely on Spotter Mode, which will automatically reduce the weight if it detects you are struggling.