Training with Hex Dumbbells

Training with Hex Dumbbells can provide you with a wide range of motion and have many benefits. Why are hex dumbbells the perfect tool to add to your workout? Continue reading

It is well known that dumbbells are a staple in all home and commercial gyms. There are so many to choose from, and many don’t know the difference between all of them. This article will focus on one type of dumbbell, referred to as Hex Dumbbells, for hexagonal shapes. Be sure to check out the end of the article for some exercises that you can do with hex dumbbells! 

The History of the Dumbbell

Dumbbell workout

Dumbbells, as we know them, have been around for over 2,000 years. Beginning in Ancient Greece, where dumbbells were known as halteres, evidence shows them going as far back as 700 BC. Unlike today’s clean and crisp dumbbells, halteres were made of stone, held using a hole in them instead of a bar. The ancient Greeks primarily used the halteres for weight lifting and implemented the weights into their version of the long jump.

The familiar shape of the dumbbell that we know today originated in the early 17th century. The two primary types of dumbbells consist of adjustable dumbbells and fixed-weight dumbbells. Fixed-weight dumbbells can be more expensive than adjustable dumbbells, but the price difference is worth it as they can be more versatile. 

Within fixed-weight dumbbells come one of the most used dumbbells: Hex Dumbbells. There are many benefits of the hex dumbbell. 

Benefits of Hex Dumbbells

Promote Muscle Re-growth

Hex dumbbell workout

Hex dumbbells can directly generate muscle growth through two specific types of overloads, mechanic and metabolic. Mechanic overload occurs when the damaged muscle (caused by muscle contractions) stimulates the repair process resulting in the augmentation of muscle size. Metabolic overload occurs when the muscle is worked to fatigue, allowing your muscle cells to store more glycogen which is key to developing muscle definition.

Muscular Coordination 

Bent row

Hex dumbbells exercises can develop both intermuscular and intramuscular coordination, leading to improved levels of muscle activation. Intermuscular coordination is the capability of various muscles to work simultaneously to generate and stabilise joint motion. Intramuscular coordination is the quantity of muscle motor units and their joint muscle fibres activated within a particular muscle. 

You may use lightweight hex dumbbells for compound, multi-joint or multi-planar movements, which enhance coordination between different body segments. You may use heavy hex dumbbells to escalate the number of activated muscle fibres within a particular muscle.


Hex dumbbells are made of cast iron with can come with a protective rubber coating over them. The cast iron of the dumbbell gives it a hard-wearing and robust frame that will ensure longevity. There is the option of getting a rubber-coated dumbbell that will add protection. These are popular in gyms or studios where the dumbbells will see a lot of daily use.

Anti-roll design

Anti roll design

It may be one of the winning features of the hex dumbbell. As they are hexagonal, these dumbbells do not roll away from you when you place them on the floor. It also adds stability when you are doing workouts and adding additional exercises that you can do with them.

Wide range of sizes 

Hex dumbbells come in a wide range of weights that go from 1kg up to 50kg. Having so many options for dumbbells will make it easier to change between the different sizes depending on the exercises. If you like variety in your workout with your dumbbells, a set of hex dumbbells will be the perfect addition to your home gym. 

Already have a set of hex dumbbells? Why not try out these three upper body dumbbell exercises. 

Top 3 Upper Body Dumbbell Exercises

1. Shoulder Press

Shoulder Press

Arguably the most beneficial hex dumbbell exercise for working your shoulder muscles, maintain a straight back sit down on a back-supported vertical bench. To perform the correct technique when operating the dumbbell, the shoulder press raises both hands simultaneously. Although your deltoid (shoulder) muscles will be the primary muscles operated, your triceps will also be worked, making it an ideal upper body dumbbell exercise.

2. Kneeling One Arm Row

Kneeling one arm throw

The Kneeling One Arm Row is a classic dumbbell exercise, primarily working the back muscles. To perform this action, place your hand and knee flat on a bench, targeting your middle back muscles (lats). This productive hex dumbbell exercise requires your rear deltoid muscle to aid the primary worker, the lats

3. Dumbbell Bench Press

Bench press

The hex dumbbell bench press is easily one of the best dumbbell exercises for the chest. To operate this exercise, you’ll need to use a flat bench. The dumbbell bench press works explicitly the pectoral muscles (chest), triceps and front deltoids (shoulders). Using a reclining and declining bench, you can adjust this exercise to operate the dumbbell incline bench press and decline bench press.

For a great upper body workout, try doing these three exercises for four sets of 10-15 reps each with around 1-2 minutes rest between sets. It will help build muscle, but if you’re looking for a more strength-building workout, try more sets with fewer reps and using a heavier weight dumbbell. Exercises such as the ones above can be performed with any weight. We would recommend starting somewhere between a 5kg dumbbell to a 15kg dumbbell.

Want to find the perfect dumbbell for you? Why not give our Which Dumbbells Are Right For You? a read and find the ideal fit for you.