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 Front Raise

Isolates the front delts.

StrengthDumbbellControlledAll dumbbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Dumbbells in front of the thighs, palms down.
2Raise one or both straight out in front to shoulder height with a soft elbow, then lower under control.
3Stop at shoulder height — going higher shifts the work to the traps.

Cues that matter

›Raise to eye level
›No momentum
›Lower slowly

Watch a form guide for the dumbbell front raise ↗

Train the same thing

Dumbbell Face PullDumbbell · 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.

Join the waitlist →