The hex dumbbell hold is a basic exercise for increasing grip and forearm strength.
Place a hex dumbbell vertically on one end on the floor. Squat down and grab the end of the dumbbell with one hand.
Stand up and hold the dumbbell at your side for up to 20 seconds. Squeeze your fingertips around the hex portion of the dumbbell and squeeze your core. Lower the dumbbell to the other side of your body, grab it with the other hand, and repeat.
Avoid allowing your upper back to round. Pull your shoulders down and back to prevent hunching forward.
Squeeze your core and your glutes as you stand to prevent any swaying to one side or the other.