Isolation

Band Face Pull

Trains rear delts first, with real work landing on upper back, traps, biceps and more.

Muscle contribution per set

Rear Delts1

Upper Back.20

Traps.15

Biceps.15

Side Delts.15

These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.

Tempo

2down

1pause

2up

1squeeze

Controlled tempo with rear-delt emphasis and external rotation pause improves posture and shoulder health; lighter load allows strict form.

Lead with elbows; think 'separate the band at the face'.

Derived from tempo research on this movement class.

Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(4):577-585.

How Heatwayve progresses it

Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.

Swap it for

Resistance Band Face PullBand
Rear Delt FlyDumbbell

Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.

Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.