Hex Dumbbell Exercises To Try At Home

We love hex dumbbells here at Again Faster. These incredibly durable and versatile bits of kit are fantastic for traditional dumbbell exercises - but they open up so many other workouts to try and muscle groups to target. For home gyms in particular, especially when you’re on a budget, hex dumbbells are always a recommended go-to!

This article will look at the different hex dumbbell exercises you can try at home, but first, let’s have a quick refresher as to why hex dumbbells are so popular.

What Makes Hex Dumbbells So Great?

Hex dumbbells are a favourite among fitness enthusiasts for a variety of reasons, especially when it comes to home workouts. Their unique shape offers significant advantages over traditional round dumbbells. The flat edges of a hex dumbbell prevent it from rolling away, making them safer and more stable during exercises that require you to set the weights down. This feature is particularly handy for exercises like dumbbell push-ups or renegade rows, where maintaining stability is crucial.

Another standout benefit of hex dumbbells is the rubber coating, which is kinder on your floors and quieter when placed down. This is a considerable advantage for home gyms, where noise and potential damage to flooring can be concerns. The rubber finish also makes hex dumbbells more comfortable to handle, providing a better grip during sweaty workouts.

The versatility of hex dumbbells extends beyond their shape and material. They allow you to perform a wide range of exercises that target different muscle groups, making them an invaluable addition to any home gym. Whether you’re looking to build strength, enhance your endurance, or simply add variety to your workouts, hex dumbbells are the perfect tool to help you achieve your fitness goals.

Different Hex Dumbbell Exercises to Try at Home

Now we know why they’re great, let’s take a look at what you can do with them! Here are 20 hex dumbbell exercises that you can incorporate into your home workout routine. Each exercise target specific muscle groups, offering a comprehensive full-body workout:

1. Dumbbell Bench Press: Lie on a bench with a dumbbell in each hand, arms extended above your chest. Lower the dumbbells until your elbows are at a 90-degree angle, then press them back up. This exercise targets your chest, shoulders, and triceps.
2. Goblet Squat: Hold a single dumbbell vertically by one end at chest height. Lower into a squat while keeping your chest up and back straight. This move is great for your quads, hamstrings, and glutes.
3. Dumbbell Deadlift: Stand with a dumbbell in each hand, feet hip-width apart. Hinge at your hips, lowering the dumbbells while keeping your back straight. This exercise strengthens your hamstrings, glutes, and lower back.
4. Renegade Row: Start in a push-up position with a dumbbell in each hand. Row one dumbbell towards your hip while stabilising your body with the other. Alternate sides. This exercise targets your back, shoulders, and core.
5. Shoulder Press: With a dumbbell in each hand, start with your arms bent and dumbbells at shoulder height. Press the weights overhead until your arms are fully extended. This targets your shoulders and triceps.
6. Dumbbell Lunges: Hold a dumbbell in each hand and step forward into a lunge, lowering your back knee towards the ground. Push back up to the starting position and repeat on the other leg. This move works your quads, hamstrings, and glutes.
7. Dumbbell Row: Place one knee and one hand on a bench for support. With the other hand, row the dumbbell towards your hip, squeezing your shoulder blade. This exercise targets your upper back and biceps.
8. Dumbbell Chest Fly: Lie on a bench with a dumbbell in each hand, arms extended above your chest. Lower the dumbbells out to the sides in a wide arc, then bring them back together. This works your chest and shoulders.
9. Dumbbell Bicep Curl: Stand with a dumbbell in each hand, arms at your sides. Curl the weights towards your shoulders while keeping your elbows close to your body. This exercise targets your biceps.
10. Tricep Kickback: Bend forward at the waist, holding a dumbbell in each hand. Keep your elbows close to your body and extend your arms straight back, then return to the starting position. This move focuses on your triceps.
11. Dumbbell Step-Up: Hold a dumbbell in each hand and step onto a sturdy platform or bench. Push through your heel to bring your other leg up, then step back down. This exercise targets your quads, hamstrings, and glutes.
12. Dumbbell Russian Twist: Sit on the floor with your knees bent, holding a dumbbell with both hands. Lean back slightly and twist your torso from side to side, tapping the dumbbell on the floor beside you. This move works your obliques and core.
13. Arnold Press: Start with dumbbells at shoulder height, palms facing your body. As you press the weights overhead, rotate your wrists so your palms face forward. Lower back to the start. This exercise targets your shoulders and biceps.
14. Dumbbell Thruster: Hold a dumbbell in each hand at shoulder height. Lower into a squat, then explosively stand up while pressing the dumbbells overhead. This full-body exercise works your legs, shoulders, and core.
15. Dumbbell Hip Thrust: Sit on the floor with your upper back against a bench, a dumbbell resting on your hips. Drive your hips up by squeezing your glutes, then lower back down. This exercise targets your glutes and hamstrings.
16. Lateral Raise: Stand with a dumbbell in each hand, arms at your sides. Lift the dumbbells out to the sides until your arms are parallel to the floor, then lower them back down. This move works your shoulders.
17. Dumbbell Pullover: Lie on a bench with your upper back supported, holding a dumbbell with both hands above your chest. Lower the dumbbell behind your head, then pull it back to the starting position. This exercise targets your chest and lats.
18. Dumbbell Front Raise: Stand with a dumbbell in each hand, arms at your sides. Lift the weights in front of you to shoulder height, then lower them back down. This exercise works your shoulders and upper chest.
19. Dumbbell Farmers Walk: Hold a heavy dumbbell in each hand and walk a set distance, keeping your core tight and posture upright. This full-body exercise is excellent for grip strength, core stability, and endurance.
20. Dumbbell Bulgarian Split Squat: Stand in front of a bench with one foot resting on it behind you. Hold a dumbbell in each hand and lower into a squat with your front leg, then push back up. This targets your quads, glutes, and hamstrings.

Expand Your Workouts With Rubber Hex Dumbbells From Again Faster

At Again Faster, we offer a range of rubber hex dumbbells to help you expand your workout routine. Whether you’re starting with lighter weights or looking to challenge yourself with heavier loads, our hex dumbbells are designed for comfort, durability, and versatility.

Our Rubber Coated Hexhead Dumbbells are perfect for traditional dumbbell exercises, providing excellent grip and control. If you prefer a more ergonomic handle, our Rubber Handle Hex Dumbbells offer a comfortable and secure grip, making them ideal for a wide range of movements.

No matter which option you choose, our hex dumbbells are a great addition to any home gym, allowing you to perform all the exercises listed above with ease and confidence. Explore our range and start building your strength today!