Dumbbell calf raise

Calves

🔧 Dumbbells ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Hold a dumbbell in each hand and position your feet on a slightly elevated surface. With legs straight and a slight knee bend, lower your heels below the edge, then powerfully contract your calf muscles to raise your heels. Feel the squeeze in your calves as you briefly hold the raised position before returning to the starting point.

Muscles Worked

GastrocnemiusSoleus

Secondary: Tibialis posterior, Flexor digitorum longus, Peroneus longus

Tips

Engage your core and maintain a slight bend in your knees throughout the exercise. Focus on a controlled movement, resisting as your heels lower. Ensure your heels drop fully below the platform to maximize the stretch. You should feel the primary work in your calf muscles. Maintain good posture to avoid strain elsewhere.

Similar exercises

Dumbbell standing calf raise Calves · 🔧 Dumbbell 2/10 Dumbbell walking calf raise Calves · 🔧 Dumbbells 2/10 Dumbbell seated calf raise Calves · 🔧 dumbbells, bench 1/10 Calf raise Calves · 🔧 no equipment 1/10 Barbell calf raise Calves · 🔧 Barbell 2/10 Dumbbell reverse calf raise Calves · 🔧 Dumbbells 1/10 Machine calf raise Calves · 🔧 calf raise machine 1/10 Dumbbell single leg calf raise Calves · 🔧 Dumbbell 2/10

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