Dumbbell Seated Single-Leg Hammer-Grip Calf Raise
Build stronger calves! This seated exercise targets your calf muscles with a dumbbell for added intensity. Do it one leg at a time!
The Dumbbell Seated Single-Leg Hammer-Grip Calf Raise mainly works the calves / shins. You'll need: dumbbells or weight plates or exercise bench.
Required Equipment
Dumbbell Seated Single-Leg Hammer-Grip Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Dumbbell Seated Single-Leg Hammer-Grip Calf Raise Variations and Alternatives
How to do the Dumbbell Seated Single-Leg Hammer-Grip Calf Raise
Begin by sitting on a bench with your feet flat on the floor.
Place a flat raised surface like a weight plate or block in front of you on the floor.
Pick up a dumbbell and hold it in one hand with a hammer grip (the same grip you would use when holding a hammer, with the palm facing towards your body).
Place the ball of one foot on the raised surface, letting your heel hang off.
Place the dumbbell on the upper thigh of the same leg, close to the knee, to add resistance to the exercise.
Pressing mainly with the ball of your foot, raise your heel as high as possible without lifting your toes off the surface.
Squeeze the calf muscle at the top of the motion.
Slowly lower your heel back to the starting position, stretching the calf muscle.
Perform the desired number of repetitions and then switch the dumbbell to your other hand and repeat the exercise with the opposite leg.
Remember to breathe smoothly throughout the exercise, exhaling as you lift the heel and inhaling as you lower it back down.
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Dumbbell Seated Single-Leg Hammer-Grip Calf Raise FAQs
What muscles does the Dumbbell Seated Single-Leg Hammer-Grip Calf Raise work?
The Dumbbell Seated Single-Leg Hammer-Grip Calf Raise mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Dumbbell Seated Single-Leg Hammer-Grip Calf Raise?
Dumbbells or weight plates or exercise bench.
What workout day should the Dumbbell Seated Single-Leg Hammer-Grip Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Seated Single-Leg Hammer-Grip Calf Raise variations and alternatives?
Similar exercises include the Barbell Seated Calf Raise, Cable Standing Single-Leg Calf Raise, Dumbbell Calf Hold Squat Raise and Dumbbell Goblet Squat with Calf Raise.
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