Dumbbell Leg Curl
Trains hamstrings first, with real work landing on calves.
Muscle contribution per set
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
Hamstring isolation with slow eccentric; tempo maximises stretch and contraction without momentum.
Full extension at bottom; squeeze at top.
Derived from tempo research on this movement class.
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.
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.