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 Lateral Raise

The key exercise for wider, capped side delts.

StrengthDumbbellControlledAll dumbbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Stand with dumbbells at your sides, a soft fixed bend in the elbows.
2Raise out to the sides to about shoulder height, leading with the elbows rather than the hands, then lower slowly.
3Swinging heavy dumbbells up with the traps is the classic error — this needs light weight and strict control.

Cues that matter

›Lead with the elbows
›Raise to shoulder height
›Slow negative, no swinging

Watch a form guide for the dumbbell lateral raise ↗

Train the same thing

Dumbbell Face PullDumbbell · Shoulders
Dumbbell Front 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 →