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 Wrist Curl

One side at a time allows a fuller range than a bar, and the forearms respond to range as much as load.

StrengthDumbbellControlledAll dumbbell exercises All forearms exercises

What it works

Forearms

How to do it

1Forearm braced on the thigh, palm up, dumbbell in hand.
2Let the wrist extend fully, then curl it up and squeeze.
3One side at a time allows a fuller range than a bar.

Cues that matter

›Forearm braced on the thigh, palm up
›Let the wrist extend fully
›Curl up and squeeze at the top

Train the same thing

Dumbbell Reverse 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.