Plant Facing Cufflinks

Hello everyone!

Note that it is the month in which tooooodo world (or most of it) is on vacation, right?
And already well into the month, we encourage you do not let your routine to one side with the excuse that “it’s boring”, “gets very hot”, “I am not motivated @”, “I can not…”. There is no doubt that there will be ups and downs, more or less motivated mood (quiet, happens to us all), but here are so you continue and you don’t sit on the couch when your body asks you for more.

Why… PLANTED face to heat, boredom, to the vagueria, to sleep…! We take cufflinks on … And we set off towards exercising our upper train.

Are you ready?


Remo cufflink 1 hand (kick): we support the hand on a bench, backrest of a Chair, etc., always keeping the straight sword, stretch the arm holding the dumbbell and climb up the elbow, with the arm attached to the body. We do between 12 to 15 repetitions, rest 30 seconds and alternating with the other arm, important to keep the two shoulders at the same height for the perfect execution of the exercise. We do 3 sets of this exercise.

Remo dumbbell lying: lying face down on a bench with a dumbbell in each hand, elbows up, got his head looking at the floor, always trying to keep the two lined elbows. We do between 12 to 15 repetitions, a brief break of 30 seconds and perform 3 series.

Pull Over: we us lying face-up, grasp a dumbbell with both hands and carry it towards the back of the head, to a height very low or very high, and then climbed just above the chest. This exercise is often put in last place in a training of dorsal, since it serves to exercise dorsal while to stretch it. As the previous years, we do 3 sets of 12 to 15 repetitions, resting 30 seconds.


Exercise more common bicep dumbbell is the bending alternating with twist. This exercise works at the same time, half a head of biceps and the other half, and today we are going to work the two heads of the biceps separately.

Bending cufflink alternate (non-spinning): we stand with a dumbbell in each hand. We climbed dumbbells to shoulder height, taking care that the back doesn’t move. We do between 12 to 15 repetitions, rest 30 seconds and do 3 sets of this exercise.

Flex alternate dumbbell hammer: take the dumbbell with your hands with a neutral grip. With that kind of grip we carry out whole movement alternately. When a cufflink drops the other ascends, so this exercise as above can be made with both arms at the same time and not I alternate, but we put them in this way so that the back does not suffer and to make full force with the biceps. Like the rest of the exercises we do 12-15 repetitions, rest 30 seconds and complete 3 series.

Concentrate: we sit and hold a dumbbell, support leg, and flexed arm without separating it from the thigh. To do good this exercise must maintain static all the part that runs from the shoulder to the elbow and try to be completely perpendicular to the ground. We also do 12-15 repetitions, rest 30 seconds and perform 3 series.

Ezekiel, technical workshop of Decathlon Alicante recommends these exercises us.

Many thanks, Ezekiel!

What did you think? Dare you face off against a few dumbbells?