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 Tricep Kickback

A peak-contraction movement where the upper arm is locked, so the triceps get squeezed hard at full extension.

StrengthDumbbellControlledAll dumbbell exercises All triceps exercises

What it works

Triceps

How to do it

1Hinge forward with the upper arm parallel to the torso and locked there.
2Extend the forearm back until the arm is straight, squeeze hard, then return under control.
3The upper arm never moves.
4Light weight — this is a peak-contraction exercise, not a strength one.

Cues that matter

›Upper arm parallel and locked there
›Extend the forearm until straight
›Light weight — this is not a strength lift

Watch a form guide for the dumbbell tricep kickback ↗

Train the same thing

Dumbbell Tricep ExtensionDumbbell · Triceps
Lying Dumbbell Tricep ExtensionDumbbell · Triceps
Seated Dumbbell Tricep ExtensionDumbbell · Triceps
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench DipsBodyweight · Triceps

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.