What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Barbell Row

Heavy horizontal pulling — the balance to all your pressing.

StrengthBarbellControlledAll barbell exercises All back exercises

What it works

Back

How to do it

1Hinge forward to about 45° with a flat back and soft knees, bar hanging at arm's length.
2Row it to the bottom of the ribs, driving the elbows back rather than pulling with the hands, and squeeze the shoulder blades at the top.
3Lower under control to a full stretch.
4The give-away fault is the torso rising as the bar does — if you are standing up to move it, the weight is doing the choosing.

Cues that matter

›Hinge to ~45°, back flat
›Row to the bottom of the ribs
›Stop the torso rising to help the bar

Watch a form guide for the barbell row ↗

Train the same thing

Barbell PulloverBarbell · Back
Barbell ShrugBarbell · Back
Bent Over RowBarbell · Back
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Conventional deadliftBarbell · Hamstrings, Glutes, Back
Meadows RowBarbell · Back

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

Join the waitlist →