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 Face Pull

A postural movement for the rear shoulders, and it wants a hard squeeze rather than a heavy weight.

StrengthDumbbellControlledAll dumbbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Hinge forward, dumbbells hanging, then pull them up toward your face with elbows high and wide, rotating the shoulders back at the top.
2Light weight and a hard squeeze — this is a postural exercise, not a strength one.

Cues that matter

›Hinge forward, dumbbells hanging
›Pull up with the elbows high and wide
›Rotate the shoulders back at the top

Train the same thing

Dumbbell Front RaiseDumbbell · Shoulders
Dumbbell Lateral RaiseDumbbell · Shoulders
Dumbbell Push PressDumbbell · Shoulders
Dumbbell Upright RowDumbbell · Shoulders
Dumbbell Z PressDumbbell · Shoulders
Seated Dumbbell Shoulder PressDumbbell · Shoulders

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.