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 Reverse Curl

An overhand curl that hits the forearms hard, and it is far weaker than a normal curl, so go light.

StrengthDumbbellControlledAll dumbbell exercises All forearms exercises

What it works

Forearms

How to do it

1Dumbbells with an overhand grip, elbows fixed at the sides.
2Curl up keeping the wrists neutral, then lower fully.
3Much harder than a standard curl — go light and don't let the wrists collapse.

Cues that matter

›Overhand grip, elbows at the sides
›Keep the wrists neutral throughout
›Do not let the wrists collapse

Train the same thing

Dumbbell Wrist CurlDumbbell · Forearms
Barbell holdBarbell · Grip, Forearms, Upper back
Dead hangBar · Grip, Lats, Forearms
Plate pinch carryPlates · Grip, Forearms, Obliques
Plate pinch holdPlates · Grip, Forearms
Reverse Barbell CurlBarbell · Forearms

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.