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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Dumbbell Curl

The classic biceps builder.

StrengthDumbbellControlledAll dumbbell exercises All biceps exercises

What it works

Biceps

How to do it

1Dumbbells at your sides, palms forward.
2Curl one or both, elbows staying beside the ribs, and squeeze at the top before lowering to a full stretch.
3Let the arms straighten completely at the bottom; stopping short keeps constant tension but costs you the range that builds the muscle.

Cues that matter

›Elbows pinned to your sides
›Full squeeze at the top
›Slow the lower for 2-3s

Watch a form guide for the dumbbell curl ↗

Train the same thing

Dumbbell Concentration 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.

Join the waitlist →