Isolation

Seated Lateral Raise

Trains side delts first, with real work landing on front delts, rear delts.

Muscle contribution per set

Side Delts1

Front Delts.10

Rear Delts.10

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

0pause

2up

0squeeze

Seated strict lateral raise; tempo eliminates leg drive and keeps constant delt tension.

Lead with elbows; slight lean if needed.

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. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.

Swap it for

Lateral RaiseDumbbell
Cable Lateral RaiseCable

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.