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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Incline Hammer Curl

The incline puts the biceps on stretch at the bottom, which is the hardest and most productive part of a curl.

StrengthBarbellControlledAll barbell exercises All biceps exercises

What it works

Biceps

How to do it

1Sit back on an incline bench with arms hanging and a neutral grip.
2Curl without letting the elbows drift forward, then lower to a full stretch.
3The incline puts the biceps on stretch at the bottom, which is the hardest and most productive part.

Cues that matter

›Sit back, arms hanging, neutral grip
›Do not let the elbows drift forward
›Lower to a full stretch

Watch a form guide for the incline hammer curl ↗

Train the same thing

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