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Hex Dumbbell Hold

Pinching flat-sided dumbbells by the heads. Brutal on the thumb and pinch grip with almost no equipment.

IntermediateDumbbells3 × 20–40s
Hex Dumbbell Hold demonstration thumbnail — Hex Hold (dumbbell)
GripDumbbells

Hex Dumbbell Hold

Demo · UNW Strength & Conditioning

Verified Hex Dumbbell Hold demonstration by UNW Strength & Conditioning. Click to play.

How to do the Hex Dumbbell Hold

  1. 1Pinch the smooth head, not the handle
  2. 2Chalk if available
  3. 3Stand tall, arms relaxed
  4. 4Stop the set when the grip slips

Benefits of the Hex Dumbbell Hold

  • Trains grip — sustained output, coordination and whole-body control under sustained isometric tension
  • Also trains wrist flexors as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  2. 2Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services