Why You Should Be Using Hex Dumbbells

We spend our gym sessions looking for the perfect piece of equipment for our workouts. Trial and error bounces us between terrible machines and excellent apparatus, but do we ever really find a piece of equipment that can fit every need?

It’s a tough ask for gym equipment to suit all of us, especially as we have such a wide variety of goals.

Much of what makes up a good piece of equipment is in its versatility. Whether you’re arriving into a crowded gym and have little to work with in the time you have, or if you’re investing in your own gym equipment, you want to find something that can give you a good all round workout.

Although dumbbells are nothing new, there is a particular type of dumbbell that may be one of the most versatile items in any gym and they may be something that you can base your whole workout around, regardless of your goal.

Let’s take a dive into the world of Hex Dumbbells.

What is a Hex Dumbbell?

You’ll no doubt have seen them without realising; Hex dumbbells are specifically shaped weights, with six sides, which prevent them from rolling when placed on the floor.

Usually coated in a thick rubber cover, which protects the weights from damage when dropped, Hex Dumbbells are more durable than standard gym weights, making them longer lasting.

From the outside looking in, they may just seem to be a gimmick or simply a variation on a standard dumbbell, but they offer so much more to the user.

Hex Dumbbells are Superior to Standard Dumbbells

With a sturdy base, you’re able to perform a greater amount of movements in the gym, without having to constantly switch equipment.

I used to find, especially when doing circuit workouts, that I’d need to hoard weights of different shapes and sizes. That usually meant getting my hands on multiple dumbbell weights, press up handles and similar equipment.

As you can imagine, if I went to the gym during peak times, I’d often have to wait for all the equipment to become available.

Not only did I struggle to get the equipment I needed together for a workout, I’d usually end up with some damaged weights, being held together by duct tape.

Then, one day, my gym decided to invest in a rack of hex dumbbells, which changed my workouts for the better.

A Full Body Workout with Hex Dumbbells

The beauty of hex dumbbells is in their versatility.

Not only can you perform the same movements as you’d manage with standard dumbbells, you can use them to make body weight movements harder.

Take a look at the following, full body workout, using only a pair of hex dumbbells

Goblet Squat

How to perform: Clasp one end of the dumbbell in both hands (so the dumbbell is pointing towards the floor) and hold in front of chest. Squat down until your legs are parallel to the floor and drive back up.

Muscles worked: Quads, Glutes, Arms, Core

Push Press

How to perform: Hold both dumbbells and rest on your shoulders. Squat down slightly and drive up, pressing the dumbbells above your ahead.

Muscles worked: Shoulders, Triceps, Core, Quads

Renegade Row

How to perform: Get into a press up position, rather than having your hands flat on the floor, hold the dumbbells, which should be flat on the floor, shoulder width apart. Perform a press up and, at the top of the movement, pull the dumbbell up towards your chest. Alternate on each side.

Muscles worked: Chest, Upper Back, Core, Biceps, Triceps

Stiff Leg Deadlift

How to perform: Stand holding the dumbbells in front of you and bend forwards from the hip, until you feel a stretch in your hamstrings, then reverse the movement. (Your legs do not have to be kept completely straight, it will depending on your leg flexibility. Do not force the movement as it may cause injury)

Muscles worked: Hamstrings, Lower Back

Bent over row

How to perform: Bend forwards from the hip with soft knees and dumbbells held down and in front of you. Pull the dumbbells into your lower chest.

Muscles worked: Back, Biceps

Bicep curls

How to perform: Hold dumbbells by your side and pull them up towards you, without moving your upper arms. Make sure to keep tension in your biceps by stopping before you hit your shoulders.

Muscles worked: Biceps, forearms

Tricep Extensions

How to perform: Hold dumbbells in a neutral grip, above your head and bring the weight back behind your neck. Extend from the elbow, to push the weight up. (Note, this movement will require some shoulder flexibility)

Muscles worked: Triceps, Forearms, Shoulders

Conclusion

Dumbbells are a staple of any serious gym. You’ll find them in a variety of different styles and brands and have a place in almost any type of gym goers workout programme.

If there is any one drawback with dumbbells it’s with their tendency to roll away, which is incredibly frustrating if your gym doesn’t have particular good flooring.

When I first started using Hex dumbbells, I didn’t consider how much more useful they could be in comparison to a standard variation. Over time, I’ve found that they are much more versatile and allowed me to stop hoarding different types of equipment when doing HIIT training.

Next time you’re in the gym, find the rack with these weights and complete the full body workout above. Just make sure you don’t have any plans the next day… you will be sore!