Trains upper back first, with real work landing on lats, rear delts, biceps and more.
These are the weights Forge'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.
Wide grip cable row; tempo emphasises upper back and rear delts with constant tension.
Wide overhand grip; pull to lower chest, squeeze shoulder blades.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by load: +1.25kg increments, earned session by session from your rep quality.
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.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.