Trains upper back first, with real work landing on lats, biceps, rear delts and more.
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.
Horizontal pull with an end-range hold; the pause at the top is where scapular retraction actually earns the set when load is fixed.
Table edge or bar; squeeze shoulder blades at the top, body straight throughout.
Derived from tempo research on this movement class.
Progresses by load: +1.25kg increments, earned session by session from your rep quality.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.