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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Hammer Curl

Hits the biceps and the brachialis/forearm for thicker arms.

StrengthBarbellControlledAll barbell exercises All biceps exercises

What it works

Biceps

How to do it

1Hold the dumbbells with a neutral grip, palms facing each other, and keep them that way throughout.
2Curl to the shoulder, squeeze, and lower fully.
3The neutral grip hits the brachialis and the forearm, which is what builds arm thickness rather than just the biceps peak.

Cues that matter

›Neutral grip, thumbs up
›Elbows tight to the body
›Squeeze at the top

Watch a form guide for the hammer curl ↗

Train the same thing

Barbell CurlBarbell · Biceps
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Cheat CurlBarbell · Biceps
Incline Bicep CurlBarbell · Biceps
Incline Hammer CurlBarbell · Biceps
Preacher CurlBarbell · Biceps

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 →