LiftSetsLiftSets / Exercises / Standing Dumbbell Calf Raise
Standing Dumbbell Calf Raise
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
- Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
- As you inhale, go back to the starting position by slowly lowering the heels.
- Repeat for the recommended amount of times.
Other exercises for the calves
- Barbell Seated Calf Raise
- Calf Press on the Leg Press Machine
- Calf Raise on a Dumbbell
- Calf Raises - With Bands
- Donkey Calf Raises
- Rocking Standing Calf Raise
- Seated Calf Raise
- Smith Machine Calf Raise
Track it in LiftSets
Log Standing Dumbbell Calf Raise 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