Resistance Band Face Pull
Trains rear delts first, with real work landing on upper back, traps, biceps 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
Band face pull with pauses; reinforces scapular health and rear delt work with accommodating resistance.
Lead with elbows; external rotation at face.
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.