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 Fly

Works the rear shoulders and upper back directly, which is what balances a programme full of pressing.

StrengthDumbbellControlledAll dumbbell exercises All back exercises

What it works

Back

How to do it

1Hinge at the hips with a flat back, dumbbells hanging beneath your chest with a soft elbow bend.
2Raise them out to the sides in a wide arc, squeezing the shoulder blades, then lower under control.
3Very light weight; shrugging the traps up is the fault to avoid.

Cues that matter

›Hinge at the hips, keep the back flat
›Raise wide, squeeze the shoulder blades
›Stay light — do not shrug the traps

Watch a form guide for the dumbbell reverse fly ↗

Train the same thing

Chest Supported Dumbbell RowDumbbell · Back
Dumbbell PulloverDumbbell · Back, Lats
Dumbbell RowDumbbell · Back
Dumbbell ShrugDumbbell · Back
Back ExtensionOther · Back
Barbell PulloverBarbell · 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.