Calf Raise with Arm Internal & External Rotation
Elevate your lower body and improve upper body mobility! This exercise targets calves while enhancing shoulder rotation.
The Calf Raise with Arm Internal & External Rotation mainly works the calves / shins, with help from the core and back. No equipment needed: it uses just your bodyweight.
Calf Raise with Arm Internal & External Rotation Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Calf Raise with Arm Internal & External Rotation Variations and Alternatives
How to do the Calf Raise with Arm Internal & External Rotation
Calf Raise with Internal and External Arm Rotation
Positioning
Starting Position: Stand tall with your feet shoulder-width apart and your arms resting by your sides.
Foot Position: Ensure your weight is evenly distributed on both feet.
Movement
Calf Raise:
Push through the balls of your feet and raise your heels off the ground, lifting your body upward.
Keep your core engaged and maintain balance as you rise.
Hold this position for a moment at the top.
Arm Rotation:
As you perform the calf raise, extend your arms straight out to the sides at shoulder height.
Rotate your arms inward, bringing your hands in front of your chest, and then rotate them back out to the sides.
Ensure the movements of your arms are controlled and smooth.
Return:
Lower your heels back to the ground slowly, allowing your arms to return to the starting position by your sides.
Repeat the calf raise and arm rotations for the desired number of repetitions.
Tips
Maintain good posture throughout the exercise; avoid leaning forward or backward.
Focus on slow and controlled movements to enhance balance and stability.
If you need support, feel free to hold onto a wall or chair for balance.
Calf Raise with Arm Internal & External Rotation FAQs
What muscles does the Calf Raise with Arm Internal & External Rotation work?
The Calf Raise with Arm Internal & External Rotation mainly works the calves / shins, with help from the core and back. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Calf Raise with Arm Internal & External Rotation?
None. The Calf Raise with Arm Internal & External Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Calf Raise with Arm Internal & External Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Calf Raise with Arm Internal & External Rotation variations and alternatives?
Similar exercises include the Band Two-Leg Calf Raise, Calf Clap Raise, Lever Calf Rotary and Standing Ankle Circles.
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