Y-T-W Raise
Trains rear delts first, with real work landing on side delts, upper back.
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
Prone Y-T-W sequence; tempo with pauses builds lower trap, rear delt, and scapular stability for posture and shoulder health.
Thumbs up; lift into Y then T then W shapes, squeeze shoulder blades throughout.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
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.