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 Row

Heavy horizontal pulling to balance all your pressing.

StrengthBarbellControlledAll barbell exercises All back exercises

What it works

Back

How to do it

1Hinge at the hips until the torso is around 45° or lower, back flat, bar hanging at arm's length.
2Row to the lower ribs, driving the elbows back, then lower under control.
3The torso angle must not change during the set — standing up as you row is how this turns into a shrug and a sore back.

Cues that matter

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

Watch a form guide for the bent over row ↗

Train the same thing

Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · 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 →