Standing Calf Arm Circles Raise
Elevate your workout! Sculpt calves & tone arms with this dynamic move. Burn more calories and improve coordination simultaneously.
The Standing Calf Arm Circles Raise mainly works the calves / shins, with help from the chest and triceps. No equipment needed: it uses just your bodyweight.
Standing Calf Arm Circles Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Standing Calf Arm Circles Raise Variations and Alternatives
How to do the Standing Calf Arm Circles Raise
Standing Calf Raise with Arm Circle
Positioning
Stand upright with your feet shoulder-width apart.
Keep your spine straight and engage your core.
Position your arms by your sides, or raise them to shoulder height with your palms facing forward.
Movement
Calf Raise:
Slowly lift your heels off the ground, rising onto your toes.
Hold the position at the top for a brief moment, engaging your calf muscles.
Slowly lower your heels back down to the ground.
Arm Circle:
While performing the calf raise, start moving your arms in small circles forward.
Gradually make the circles larger as you feel comfortable.
After a set period, reverse the direction of the arm circles, making sure to engage the shoulder muscles.
Tips
Keep your balance and avoid swaying your body side to side.
Perform the calf raise and arm circles simultaneously for an added challenge.
Focus on your breathing; inhale as you raise your heels and exhale as you lower them.
Repetitions
Aim for 10-15 repetitions of calf raises with arm circles, then rest and repeat if desired.
Standing Calf Arm Circles Raise FAQs
What muscles does the Standing Calf Arm Circles Raise work?
The Standing Calf Arm Circles Raise mainly works the calves / shins, with help from the chest and triceps. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Standing Calf Arm Circles Raise?
None. The Standing Calf Arm Circles Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Calf Arm Circles Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Calf Arm Circles Raise variations and alternatives?
Similar exercises include the Ankle Circle, Arms Circles Knee Raise, Calf Clap Raise and Calf Raise with Arm Internal & External Rotation.
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