How to do a Dumbbell Calf Raise to Shrug

Authored by Fitbod

About Dumbbell Calf Raise to Shrug

Sets Logged
24,977
Popularity Rank
634th
Difficulty
Beginner
Calves Strength
84 mSCORE 24th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Grasp a dumbbell in each hand.
  2. Stand with your feet just wider than shoulder-width apart.
  3. Hold the dumbbells at your sides, palms facing in.
  4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
  5. Perform the next steps in one fluid motion.
  6. Engage your calves to explosively raise yourself onto your toes.
  7. Simultaneously engage your traps to raise your shoulders towards your ears.
  8. Hold this position for a moment.
  9. Return to the starting position.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Sets & Reps