Single-Arm High Cable Row
Trains upper back first, with real work landing on rear delts, lats, 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
Unilateral cable row from a high pulley; pause at the squeeze and a slow return keep the upper back and rear delts under tension, as for the row family.
Cable set above the head; pull the handle toward the upper chest, elbow out and back, and let the shoulder blade reach forward on the return.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load: +1.25kg increments, earned session by session from your rep quality.
Swap it for
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.