LiftSetsLiftSets / Exercises / Calf Raise on a Dumbbell
Calf Raise on a Dumbbell
Works the calves.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
calves
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Dumbbell |
|---|---|
| Level | Intermediate |
What to think about
- Full stretch at the bottom.
- Pause at the top.
- Slow on the way down.
How to do it
- Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
- Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
- Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
- Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
- Repeat for the recommended amount of repetitions.
Other exercises for the calves
- Barbell Seated Calf Raise
- Calf Press on the Leg Press Machine
- Calf Raises - With Bands
- Donkey Calf Raises
- Rocking Standing Calf Raise
- Seated Calf Raise
- Smith Machine Calf Raise
- Standing Barbell Calf Raise
Track it in LiftSets
Log Calf Raise on a Dumbbell with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store