How to do a Dumbbell Calf Raise to Shrug
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Calf Raise to Shrug
Instructions for Proper Form
A compound movement that targets the calves, traps, and shoulders. Starting with a calf raise to activate the lower leg muscles, you transition into a shrug to engage the upper traps. This exercise efficiently works both lower and upper body regions, improving posture and functional strength, ideal for those aiming for comprehensive muscle engagement in a single movement.
- Grasp a dumbbell in each hand.
- Stand with your feet just wider than shoulder-width apart.
- Hold the dumbbells at your sides, palms facing in.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Perform the next steps in one fluid motion.
- Engage your calves to explosively raise yourself onto your toes.
- Simultaneously engage your traps to raise your shoulders towards your ears.
- Hold this position for a moment.
- Return to the starting position.
Weight & 1 Rep Max Calculator
Average Dumbbell Calf Raise to Shrug standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps40lbs50lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Dumbbell Calf Raise to Shrug
1. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 804 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
2. Calf Raise
75 mSCORESWAPPED 609 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
3. Single Leg Standing Calf Raise
72 mSCORESWAPPED 259 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
4. Dumbbell Shrug
97.5 mSCORESWAPPED 233 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
5. Seated Machine Calf Press
92.7 mSCORESWAPPED 169 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
6. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 165 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
7. Dumbbell Toe Walks
29.9 mSCORESWAPPED 144 TIMESAn exercise targeting the calves and enhancing lower leg stability. Holding dumbbells at your sides, you walk on your toes to engage the calf muscles. This movement improves balance, ankle stability, and strengthens the calves, making it beneficial for athletes and those looking to enhance lower body endurance.
8. Calf Press
91.6 mSCORESWAPPED 144 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
9. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 124 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
10. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 105 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.