Neutral-Grip Lat Pulldown
Trains lats first, with real work landing on biceps, upper back, forearms and more.
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
Vertical pull with pause at stretch, as Lat Pulldown; the neutral handle lets the elbows drive down and back to the ribs for a long lat range under heavy load.
Full stretch overhead at the top; pull the handle to the upper chest, elbows close to the body.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load: +1.25kg increments, earned session by session from your rep quality.
Swap it for
- Lat PulldownCable
- Neutral-Grip Pull-UpBodyweight
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.