Dumbbell seated calf raise

Muscles worked: Calves
Calves
🔧 dumbbells, bench ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

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

How to perform

Place a plate on the floor in front of a bench and sit on the bench. Position the dumbbells near the end of your thighs, but not on your knees. Position your feet on the plate such that your knees are at roughly a 90-degree angle and your heels hang off the back of the plate. Slowly allow your heels to drop below the plate into the starting position. Contract your calves to raise the dumbbells while pushing through the balls of your feet into the plate. Tense your calves and hold this position for a moment at the top of the movement. Slowly allow the weight to descend back to the starting position while maintaining tension in your calves. You should feel this exercise in your calves.

Muscles Worked

GastrocnemiusSoleus
Secondary: Tibialis posterior, Flexor digitorum longus, Peroneus longus

Tips

Sit upright and hold dumbbells securely. Use a full range of motion. Raise your heels slowly, pause at the top, and lower under control. Engage both legs equally and avoid bouncing.

Similar exercises

Dumbbell seated one leg calf raise Calves · 🔧 dumbbells, bench 2/10 Barbell seated calf raise Calves · 🔧 barbell, bench 1/10 Dumbbell calf raise Calves · 🔧 Dumbbells 2/10 Dumbbell single leg seated calf raise Calves · 🔧 Dumbbell 2/10 Weighted seated calf raise Calves · 🔧 Seated Calf Raise Machine 1/10 Machine seated calf raise Calves · 🔧 calf raise machine 1/10 Dumbbell standing calf raise Calves · 🔧 Dumbbell 2/10 Dumbbell walking calf raise Calves · 🔧 Dumbbells 2/10
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