Rear Delt Row
Trains rear delts first, with real work landing on upper back, traps, biceps.
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
Chest-supported row with the elbows flared; a controlled lowering and a held top keep the rear delts, not momentum, moving the load.
Chest on an incline bench; elbows out at about 60 to 75 degrees, pull to the lower chest, hold a beat at the top.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load in +0.5kg steps, or one rung of the stack. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
Swap it for
- Wide-Grip Cable RowCable
- Single-Arm High Cable RowCable
- Rear Delt FlyDumbbell
- Face PullCable
- Reverse Pec DeckMachine
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.