Upper-body pull

Chin-Up

Trains lats first, with real work landing on biceps, forearms, upper back and more.

Muscle contribution per set

Lats1

Biceps.40

Forearms.30

Upper Back.30

Core.25

Rear 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

3down

1pause

1up

0squeeze

Same vertical pull logic as pull-up; pause at bottom increases difficulty and scapular control.

Supinated grip; full extension at bottom if shoulder mobility allows.

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: +1.25kg increments, earned session by session from your rep quality.

Swap it for

Pull-UpBodyweight
Lat PulldownCable

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.