The dumbbell is one of the best and most versatile pieces of gym equipment ever invented. You can effectively target every single muscle in the body and keep progressing by using heavier and heavier dumbbells as you get stronger.

But you know what’s even better? Hex Dumbbells. The flat sides not only prevent the dumbbells from rolling away between sets, but they also allow you to place them on the floor and use them as handles for exercises like push ups. With that in mind, here is a list of a whopping 33 hex dumbbell exercises, along with the instructions on how to perform them

1 - Goblet Squats

Quads, Hamstrings, and Glutes

• Hold a single dumbbell in front of your chest with both hands.

• Squat down as far as you can comfortably go.

• Push back to the standing position.

2 - Lunges

Quads, Hamstrings, Glutes, and Calves

• Hold a dumbbell by your side in each hand.

• Take a big step forwards with one foot, and kneel down with the back leg until your knee touches the floor.

• Push through your heel back up into the starting position.

3 - Deadlifts

Hamstrings, Glutes, Spinal Erectors, Lats, and Traps

• Hold a dumbbell in each hand just in front of your hips.

• Keeping your back flat and core tight, push your hips backwards and hinge forwards.

• Lower the dumbbells straight down along your shins until they almost touch the floor, then stand back up.

4 - Split Squats

Quads, Hamstrings, and Calves

• Take a staggered stance with one leg in front and one leg behind you with both feet pointing forwards.

• Lower your back knee until it just touches the ground.

• Drive back up to the starting position, then repeat.

5 - Shoulder Presses

Front Delts, Side Delts, and Triceps

• Hold two dumbbells on either side of your head with your palms facing forwards.

• Raise your arms straight up until they are fully extended.

• Lower the dumbbells until they almost touch your shoulders, then repeat.

6 - Bent Over Rows

Lats, Traps, and Rear Delts

• Lean forwards slightly at the hips.

• Keeping your elbows close to your body, row towards your belly button with two dumbbells.

• With control, lower them back to the starting position and repeat.

7 - Bicep Curls

Biceps and Forearms

• Stand up straight, holding two dumbbells at your sides.

• Keep your elbows stationary and curl the dumbbells up to your shoulders.

• Rotate them as you go so that your palms face towards you at the top.

8 - Front Raises

Front Delts

• Hold two dumbbells and hold your arms straight out in front of you with your palms facing the floor.

• Raise your arms to eye level, then lower them back down.

9 - Lateral Raises

Side Delts

• Raise your arms out to the sides and slightly in front of you at around a 30 degree angle.

• Go up to just above head height, then lower your arms back down.

10 - Hammer Curls

Forearms and Biceps

• Hold two dumbbells down by your sides with your palms facing towards each other.

• Curl the weights up towards your shoulders, keeping your palms facing the whole time.

11 - Triceps Extensions

Triceps

• Start by holding two dumbbells above your head with your arms straight and palms facing each other.

• Keep your elbows in place and lower the weights behind your head until they almost touch your back.

• Push them back up to the starting position.

12 - Side Bends

Obliques

• Hold a single dumbbell in one hand, by your side.

• Bend your upper body to the side with the dumbbell and lower the weight straight down against your thigh until it is just above your knee.

• Reverse the motion to stand up straight, then repeat

13 - Thrusters

Quads, Hamstrings, Glutes, Delts, and Triceps

• Hold two dumbbells up on top of your shoulders.

• Squat down, then explode back up.

• As you stand up raise your arms straight up above your head, then lower the weights back down to your shoulders as you squat again.

14 - Reverse Lunge to Curl

Quads, Hamstrings, Glutes, and Biceps

• Keep your front foot in place, and take a big step back with the other one.

• Lower your back leg until your knee touches the floor.

• Push through your back foot to stand up, curling the dumbbells in front of your shoulders.

15 - Deadlift to Bent Over Row

Hamstrings, Glutes, Spinal Erectors, Lats, and Traps

• Keep a flat back and tight core as you bend over and slide two dumbbells along the front of your shins.

• Stand up straight, then bend forwards about halfway.

• Row the dumbbells towards your belly button, then stand up straight again.

16 - Woodchops

Abs and Obliques

• Hold a single dumbbell with both hands on the left side of your waist.

• Keep your arms straight, twist your torso, and move the dumbbell diagonally until it is over your right shoulder.

• Move back to the starting position and repeat on both sides.

17 - Russian Twists

Abs and Obliques

• Sit on the floor with your legs out in front of you and hold your upper body off the floor at a 45 degree angle.

• Hold a single dumbbell with both hands above your waist.

• Touch the dumbbell to the floor on your left side, then arc it over your body to touch the floor on the right side.

18 - Renegade Rows

Lats, Rhomboids, and Abs

• Place two dumbbells on the floor and grab their handles, then get into a push up position.

• Keep your arm close to your body and row one dumbbell towards your waist.

• Lower the weight back down, then repeat on the opposite side.

19 - Romanian Deadlifts

Hamstrings, Glutes, Spinal Erectors and Traps

• Hold two dumbbells in front of your waist with your palms facing towards you.

• Hinge at the hips and bend forwards, keeping your legs mostly straight.

• Lower the weights along the front of your shins.

• Thrust your hips forward and stand up straight.

20 - Reverse Lunges

Quads, Hamstrings, and Glutes

• Stand with your feet shoulder width apart while holding two dumbbells by your sides.

• Keep one foot stationary and take a big step back with the other.

• Kneel down with your back leg until your knee touches the floor.

• Push through your back leg to stand up.

21 - B Stance Deadlifts

Hamstrings, Glutes, Spinal Erectors, and Traps

• Stand with your feet shoulder width apart, then take a small step back with one foot so that the toes of the back foot are in line with the heel of your front foot.

• Keep your back flat as you bend forwards at the hips to lower two dumbbells straight down along the front of your shins.

• Thrust your hips forward as you stand back up straight, then switch legs and repeat.

22 - Push Presses

Quads and Delts

• Hold two dumbbells on either side of your head just above your shoulders.

• Squat down slightly, then explode back up.

• As you travel up raise your arms straight up over your head, then lower the dumbbells back to the starting position

23 - Single Leg Romanian Deadlifts

Hamstrings, Glutes, Spinal Erectors, and Traps

• Hold two dumbbells just in front of your waist with one leg slightly raised off the ground.

• Bend forwards at the hips and allow the raised leg to swing out behind you as you lower the weights along the front of your shins.

• Keep a flat back and stand up straight, then switch legs and repeat.

24 - Lateral Lunges

Quads, Glutes, and Adductors

• Hold a single dumbbell in both hands, against your chest.

• Keep one foot planted and take a big step to the side with the other.

• Squat down slightly at the furthest point, then step back to the starting position and repeat on the opposite side.

25 - Incline Chest Presses

Pecs, Upper Chest, Triceps, and Delts

• Lay on an adjustable bench at a slight incline while holding a dumbbell on either side of your chest.

• Push the weights directly up towards the ceiling in a straight line.

• Slowly lower the weights back down and repeat.

26 - Devil Presses

Chest, Quads, Triceps, and Delts

• Perform a push up while using the dumbbells as handles on the floor.

• Quickly jump back up, then raise the dumbbells straight up over your head.

• Lower yourself back down to the floor to start again.

27 - Single Arm Rows

Lats and Traps

• Bend over and rest your left knee and hand on one side on a flat bench.

• With your free hand, lower a dumbbell down towards the floor.

• Row the weight back up towards your belly button, then lower it back down.

28 - Glute Bridges

Glutes

• Lay on your back with your feet flat on the ground and your knees pointing up at the ceiling so that your legs make a pyramid shape.

• Securely hold a dumbbell on your waist and thrust your hips up towards the sky.

• Lower the weight down until your back is flat on the ground again, then repeat.

29 - Triceps Kickbacks

Triceps

• Bend over with one hand and knee resting on a flat bench.

• Hold a dumbbell with your upper arm and elbow tucked into your side and your forearm and hand pointing straight down at the floor.

• Extend your arm until it is pointing straight out behind you, then slowly return to the starting position.

30 - Incline Chest Flyes

Pecs and Upper Chest

• Lay on an adjustable bench at a slight incline.

• Hold two dumbbells with your arms straight out in front of you.

• Open your arms out wide to your sides, then squeeze them back together.

31 - Bulgarian Split Squats

Quads, Hamstrings, and Glutes

• Stand with two dumbbells by your sides and one foot resting up on a bench behind you.

• Squat down so that the knee of your raised leg just touches the floor.

• Push through your front foot to stand back up.

32 - Step Ups

Quads, Hamstrings, Glutes, and Calves

• While holding two dumbbells, step up onto a bench or plyometric box.

33 - Pullovers

Lats, Triceps, Chest and Abs

• Lay across a flat bench so that your upper back is supported and you are looking straight up at the ceiling.

• Hold a single dumbbell above you with both hands, then lower it behind your head until you feel a stretch in your lats.

• Pull the dumbbell back up until it’s above you again.

Wow, that was a lot. Now you have a wide selection of exercises you can use to target just about every single muscle in your body, as well as a few that combine different exercises into a single, time efficient movement.

So go ahead and pick a few that you like, then pick up some Hex Dumbbells and get lifting!

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Tags: Equipment > Dumbbells ; Exercise Type > Strength