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.

PocketAthlete Sign up free

Dumbbell Concentration Curl

The braced elbow makes cheating impossible, so the biceps get every rep you actually pay for.

StrengthDumbbellControlledAll dumbbell exercises All biceps exercises

What it works

Biceps

How to do it

1Sit, brace the working elbow against the inside of the same-side thigh, and let the dumbbell hang.
2Curl to the shoulder, squeeze hard, and lower to full extension.
3The braced elbow makes any cheating impossible, so it's a genuine isolation exercise.

Cues that matter

›Brace the elbow inside the thigh
›Curl to the shoulder and squeeze
›Lower to full extension

Watch a form guide for the dumbbell concentration curl ↗

Train the same thing

Dumbbell CurlDumbbell · Biceps
Incline Dumbbell CurlDumbbell · Biceps
Seated Dumbbell CurlDumbbell · Biceps
Barbell CurlBarbell · Biceps
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Cable Bicep CurlCable · 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.