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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Spider Curl

The arms hang vertically, so tension peaks at the top of the curl rather than the middle.

StrengthBarbellControlledAll barbell exercises All biceps exercises

What it works

Biceps

How to do it

1Lie chest-down on an incline bench with the arms hanging straight down.
2Curl up, squeeze hard, and lower fully.
3Because the arms hang vertically, the tension peaks at the top of the curl rather than the middle — pause there.

Cues that matter

›Lie chest-down, arms hanging straight
›Curl up and pause at the top
›Lower to a full stretch

Watch a form guide for the spider 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
Incline Hammer 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.