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 Shoulder Press

Independent dumbbells overhead, which evens out a stronger side and lets the shoulders find their own path.

StrengthDumbbellControlledAll dumbbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Sit with back supported, dumbbells at ear height and palms forward.
2Press up and slightly together without clashing them, then lower under control until the elbows are just below shoulder height.
3Dumbbells let the shoulders move naturally, so this is usually kinder than a bar if pressing bothers you.

Cues that matter

›Elbows slightly in front of the body
›Lower to ear height under control
›Press up and slightly together

Watch a form guide for the seated dumbbell shoulder press ↗

Train the same thing

Dumbbell Face PullDumbbell · Shoulders
Dumbbell Front RaiseDumbbell · Shoulders
Dumbbell Lateral RaiseDumbbell · Shoulders
Dumbbell Push PressDumbbell · Shoulders
Dumbbell Upright RowDumbbell · Shoulders
Dumbbell Z PressDumbbell · Shoulders

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.