Arm accessory

Preacher Curl

Trains biceps first, with real work landing on forearms.

Muscle contribution per set

Biceps1

Forearms.25

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

2up

0squeeze

Preacher bench fixes elbows; tempo + stretch pause maximises biceps long-head work.

Full extension at bottom without locking elbow joint harshly; supinate at top.

Derived from tempo research on this movement class.

Wilk M, Zając A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650.

How Heatwayve progresses it

Progresses by load in +0.5kg steps — small muscles, small increments, long patience.

Swap it for

DB CurlDumbbell
Concentration CurlDumbbell

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.