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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Seated Dumbbell Curl

Sitting removes the hips entirely, which makes it stricter than the standing version by default.

StrengthDumbbellControlledAll dumbbell exercises All biceps exercises

What it works

Biceps

How to do it

1Sit upright on a bench, dumbbells at your sides.
2Curl with the elbows fixed, squeeze at the top, lower fully.
3Sitting removes the ability to swing the hips, which makes it stricter than standing.

Cues that matter

›Sit upright, dumbbells at your sides
›Elbows fixed as you curl
›Lower to a full stretch

Train the same thing

Dumbbell Concentration CurlDumbbell · Biceps
Dumbbell CurlDumbbell · Biceps
Incline Dumbbell CurlDumbbell · Biceps
Barbell CurlBarbell · Biceps
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Cable Bicep CurlCable · 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.