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 Row

Unilateral back builder that irons out left/right imbalances.

StrengthDumbbellControlledAll dumbbell exercises All back exercises

What it works

Back

How to do it

1With one knee and hand on a bench, hold a dumbbell at arm's length with a flat back.
2Row it to your hip, driving the elbow back and past the ribs, then lower to a full stretch.
3Rotating the torso to help the weight up is the standard cheat — keep the shoulders square to the floor.

Cues that matter

›Flat back, brace on a bench
›Drive the elbow past the ribs
›Control the lower

Watch a form guide for the dumbbell row ↗

Train the same thing

Chest Supported Dumbbell RowDumbbell · Back
Dumbbell PulloverDumbbell · Back, Lats
Dumbbell Reverse FlyDumbbell · 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.

Join the waitlist →