Dumbbell Calf Raise
Strengthen your calves with Dumbbell Calf Raises. A simple, effective exercise you can do almost anywhere.
The Dumbbell Calf Raise mainly works the calves / shins, with help from the hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Hamstrings
Dumbbell Calf Raise Variations and Alternatives
How to do the Dumbbell Calf Raise
Select a pair of dumbbells of appropriate weight and stand up straight holding them by your sides. Your feet should be hip-width apart.
Step onto a raised platform or block with the balls of your feet, allowing your heels to drop off the edge for increased range of motion. Keep your shoulders back, core engaged, and gaze forward.
Press through the balls of your feet and raise your heels off the ground as high as possible, causing your calf muscles to contract. Ensure that you're lifting straight upwards, rather than pushing forwards or backwards.
Hold the lifted position for a moment, squeezing the calf muscles at the top of the movement.
Slowly lower your heels back down below the level of the platform to stretch the calf muscles and complete one repetition.
Perform the desired number of reps and sets, maintaining control and avoiding any jerky movements throughout the exercise.
Remember to breathe evenly throughout the exercise, exhaling as you lift your heels, and inhaling as you lower them. Adjust the weight of the dumbbells as needed to match your fitness level and goals.
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Dumbbell Calf Raise FAQs
What muscles does the Dumbbell Calf Raise work?
The Dumbbell Calf Raise mainly works the calves / shins, with help from the hamstrings. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Dumbbell Calf Raise?
Dumbbells.
What workout day should the Dumbbell Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Calf Raise variations and alternatives?
Similar exercises include the Barbell Standing Deficit Bent-Knee Calf Raise, Barbell Floor Calf Raise, Barbell Standing Calf Raise and Barbell Standing Calf Leg Raise.
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