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Dumbbell calf raise

Dumbbells Standingintermediateisolation exercisepush
Calves

Primary muscles: Calves. Assisting muscles: —.

Dumbbell calf raise — 1
start position and end of the movement
Dumbbell calf raise — 2

How to do it

  1. Stand holding a dumbbell in each hand, arms by your sides.
  2. Place the balls of your feet on a plate or block 5–7 cm high, with your heels on the floor — this is the starting position.
  3. Rise up onto your toes as high as you can, exhaling, squeezing your calves.
  4. Hold the contraction for one second at the top.
  5. Lower your heels under control, inhaling, until you feel a full stretch.
Key to the execution: Perform the movement slowly, with a contraction pause at the top.

Common mistakes

  • You perform the movement fast, using momentum instead of muscular contraction.
  • You don't lower far enough for a full calf stretch.

Alternatives: exercises for the same muscles

Standing calf raise
Standing calf raise
Lever machine · Standing
Seated calf raise
Seated calf raise
Lever machine · Seated
Leg press calf raise
Leg press calf raise
Sled press · On the leg press
Jump rope
Jump rope
Jump rope · Jumping
Single leg calf raise
Single leg calf raise
Bodyweight · One leg

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Calves exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.