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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

  • Builds strength and size in the grip under sustained isometric tension
  • Also trains wrist flexors as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services