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 Upright Row

Dumbbells let the wrists and shoulders find a natural path, which makes this the kinder version of the movement.

StrengthDumbbellControlledAll dumbbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Dumbbells in front of the thighs.
2Pull them up the body leading with the elbows, stopping at chest height.
3Dumbbells let the wrists and shoulders find a more natural path than a fixed bar, which makes this the safer version.

Cues that matter

›Pull up the body, leading with the elbows
›Stop at chest height, no higher
›Let the wrists find their own path

Watch a form guide for the dumbbell upright row ↗

Train the same thing

Dumbbell Face PullDumbbell · Shoulders
Dumbbell Front RaiseDumbbell · Shoulders
Dumbbell Lateral RaiseDumbbell · Shoulders
Dumbbell Push PressDumbbell · Shoulders
Dumbbell Z PressDumbbell · Shoulders
Seated Dumbbell Shoulder PressDumbbell · Shoulders

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.