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 Pullover

A long stretch across the lats and ribcage that almost no other back movement gives you.

StrengthDumbbellControlledAll dumbbell exercises All back exercises All lats exercises

What it works

Back, Lats

How to do it

1Lie on a bench holding one dumbbell above the chest with both hands.
2Keeping a soft fixed elbow bend, lower it back over and behind your head until you feel a stretch across the lats and ribcage, then pull it back over the chest.
3Control the stretch — this puts the shoulder in a vulnerable position at the bottom.

Cues that matter

›Both hands on one dumbbell
›Soft elbow bend, fixed throughout
›Control the stretch at the bottom

Watch a form guide for the dumbbell pullover ↗

Train the same thing

Close Grip Lat PulldownMachine · Back, Lats
Kettlebell single-arm rowKettlebell · Back, Lats, Grip
Reverse Grip Lat PulldownMachine · Back, Lats
Straight Arm PulldownMachine · Back, Lats
Yates RowBarbell · Back, Lats
Chest Supported Dumbbell RowDumbbell · Back

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.