Reverse Pec Deck
Trains rear delts first, with real work landing on upper back, traps.
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
Machine reverse fly with a pause; the fixed arc keeps tension on the rear delts through the range.
Handles at shoulder height, slight elbow bend; sweep back until the arms are in line with the body, squeeze, then return slowly.
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
- Rear Delt FlyDumbbell
- Cable Rear Delt FlyCable
- Rear Delt RowDumbbell
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.