The Complete Guide to Hex Dumbbell Exercises: Maximise Your Workout Potential
Are you wondering what exercises you can do with hex dumbbells? You're in the right place! At RechargenFitness, we believe in three corenprinciples that guide every successful fitness journey:
1. Quality equipment + proper form = sustainable progress
2. Consistent training + progressive overload = strength gains
3. Smart exercise selection + balanced routine = complete fitness
Understanding Hex Dumbbell Training Fundamentals
Before diving into specific exercises, let's understand three key fitness equations that will shape your hex dumbbell training:
Lift weights + eat well = positive results
Whether you're using our premium hex dumbbells with chrome handles or
our signature black handle range, combining proper nutrition with
resistance training is crucial for success.
Burn more energy than consume = lose weight
Hex dumbbells are perfect for high-intensity workouts that boost
calorie burn while maintaining muscle mass.
Overload training + Protein rich diet with surplus = muscle gain
The versatility of hex dumbbells allows for progressive overload
across multiple exercise variations.
Complete Hex Dumbbell Exercise Guide
1. Upper Body Exercises
• Chest
- Hex Dumbbell Bench Press
- Hex Dumbbell Flyes
- Floor Press
- Incline Press
• Back
- Single-Arm Rows
- Bent-Over Rows
- Renegade Rows (utilising the hex shape for stability)
- Meadows Rows
• Shoulders
- Overhead Press
- Lateral Raises
- Front Raises
- Face Pulls
• Arms
- Bicep Curls
- Hammer Curls
- Tricep Extensions
- Skull Crushers
2. Lower Body Exercises
• Legs
- Goblet Squats
- Romanian Deadlifts
- Walking Lunges
- Bulgarian Split Squats
• Calves
- Standing Calf Raises
- Seated Calf Raises
3. Core Exercises
- Hex Dumbbell Russian Twists
- Weighted Planks
- Turkish Get-Ups
- Woodchoppers
Sample Workout Plans
Workout A - Push Focus
1. Hex Dumbbell Bench Press: 4 sets x 8-12 reps
2. Overhead Press: 3 sets x 10-12 reps
3. Incline Hex Flyes: 3 sets x 12-15 reps
4. Tricep Extensions: 3 sets x 12-15 reps
Workout B - Pull Focus
1. Single-Arm Rows: 4 sets x 8-12 reps per side
2. Renegade Rows: 3 sets x 10 reps per side
3. Bicep Curls: 3 sets x 12-15 reps
4. Face Pulls: 3 sets x 15-20 reps
Workout C - Legs & Core
1. Goblet Squats: 4 sets x 12-15 reps
2. Romanian Deadlifts: 4 sets x 10-12 reps
3. Bulgarian Split Squats: 3 sets x 12 reps per leg
4. Russian Twists: 3 sets x 20 reps
Equipment Recommendations
For optimal results, we recommend:
• Beginners: 2.5kg - 10kg hex dumbbell pairs
• Intermediate: 5kg - 25kg hex dumbbell pairs
• Advanced: 7.5kg - 40kg hex dumbbell pairs
Our premium hex dumbbells feature:
- Natural virgin rubber construction
- Chrome or black handle options
- Solid round steel molds for superior durability
- Perfect for both home and commercial gym use
Pro Tips for Hex Dumbbell Training
1. Start Light: Master form before increasing weight
2. Utilise the Hex Shape: Perfect for renegade rows and stability exercises
3. Progressive Overload: Increase weight gradually
4. Maintain Form: Quality over quantity always
5. Rest Adequately: Allow 48 hours between training same muscle groups
Remember, hex dumbbells are incredibly versatile and perfect for both
CrossFit and Hyrox training styles. Their space-efficient design makes
them ideal for home gyms and commercial facilities alike.
Ready to start your hex dumbbell journey? Browse our premium range at
www.rechargefitness.co.uk or contact our expert team for personalised
advice on choosing the right weights for your goals.
