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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Bent-over barbell row

Balances all the pressing with heavy horizontal pulling.

StrengthBarbell2s up · controlled downAll barbell exercises All back exercises All biceps exercises

What it works

Back, Rear delts, Biceps

How to do it

1Hinge to roughly 45° with a flat back, let the bar hang, then row it to the lower ribs squeezing the shoulder blades together, and lower under control.
2It balances all the pressing with heavy horizontal pulling.
3Keep the torso angle fixed — standing up to move the weight turns it into a shrug.

Cues that matter

›Hinge to ~45°, flat back
›Row to the lower ribs
›Squeeze the shoulder blades

Train the same thing

Barbell CurlBarbell · Biceps
Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bent Over RowBarbell · Back
Cheat CurlBarbell · Biceps

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 →