Dumbbell Calf Raises
Table of Contents:
Exercise Information
- Alternative Names: Standing dumbbell calf raise
- Type: Strength
- Experience Level: Intermediate
- Equipment: Dumbbells, weight plate/wooden block
- Muscles Targeted: Calves, traps, glutes
- Mechanics: Isolation
- Average Number of Sets: 3-4 with 6-10 reps each
- Variations: None
- Alternative: Calf raise on a dumbbell, calf raises using bands
The dumbbell calf raises, as the name suggests, is a free-weight version of the standing calf raise. By holding a pair of dumbbells, you add resistance to the movement and make the exercise more challenging than the basic calf raise. After mastering this technique, you can also progress to a more difficult one-legged standing dumbbell calf raise.
Dumbbell Calf Raises Exercise Information
- Alternative Names: Standing dumbbell calf raise
- Type: Strength
- Experience Level: Intermediate
- Equipment: Dumbbells, weight plate/wooden block
- Muscles Targeted: Calves, traps, glutes
- Mechanics: Isolation
- Average Number of Sets: 3-4 with 6-10 reps each
- Variations: None
- Alternative: Calf raise on a dumbbell, calf raises using bands
How to do Dumbbell Calf Raises
Stand with your upper body straight and hold a pair of dumbbells (weighing about 70-100 lbs) by your sides. Place the balls of your feet on a weight plate or wooden block (about 3-4 inches tall) while extending your heels off it and touching the floor. Lift your heels off the ground by contracting your calves. Pause for 1 second at the top of the contraction. Slowly lower your heels to return to the initial position.
Standing Dumbbell Calf Raise Tips
- You may use wrist wraps to keep the dumbbells from slipping out of the hands.
- Keep your toes pointed inwards to target the outer head, outwards for emphasizing the inner head, or straight for targeting all the parts equally.
- Avoid bending your knees so that you do not use momentum while rising onto your toes.
Alternative Exercises
- Calf Raises on a Dumbbell
- Calf Raises using Bands