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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Lying Dumbbell Tricep Extension

Each arm works on its own, and dumbbells sit easier on the elbows than a straight bar does.

StrengthDumbbellControlledAll dumbbell exercises All triceps exercises

What it works

Triceps

How to do it

1Lie flat with dumbbells above the chest, palms facing each other.
2Bend the elbows to lower the weights beside the head, then extend.
3Dumbbells let each arm work independently and are easier on the elbows than a straight bar.

Cues that matter

›Palms facing each other throughout
›Bend the elbows to lower beside the head
›Extend without letting the elbows drift

Train the same thing

Dumbbell Tricep ExtensionDumbbell · Triceps
Dumbbell Tricep KickbackDumbbell · 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.