Upper-body pull

Single-Arm DB Row

Trains lats first, with real work landing on upper back, biceps, rear delts and more.

Muscle contribution per set

Lats1

Upper Back.45

Biceps.40

Rear Delts.30

Core.25

Forearms.25

Traps.20

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

Classic single-arm row; tempo + stretch pause builds upper back thickness and anti-rotation stability.

Hinge at hips; pull elbow to hip, squeeze at top.

Derived from tempo research on this movement class.

Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(4):577-585.

How Heatwayve progresses it

Progresses by load: +1.25kg increments, earned session by session from your rep quality.

Swap it for

Dumbbell Bent-Over RowDumbbell
TRX RowEquipment

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.