How to do a Seated Dumbbell Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Flat Bench
Workouts with Seated Dumbbell Calf Raise
Target muscles worked
Instructions for Proper Form
Seated 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.
- Place a 45lb 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.
Tips & FAQs
Seated Dumbbell Calf Raise is also known as:
- Seated DB Calf Raise
- Seated Calf Raise with Dumbbells
Weight & 1 Rep Max Calculator
Average Seated Dumbbell Calf Raise 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.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Seated Dumbbell Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 4,104 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.
2. Calf Press
91.6 mSCORESWAPPED 1,814 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.
3. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 1,645 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.
4. Calf Raise
75 mSCORESWAPPED 1,258 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.
5. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 1,019 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.
6. Standing Machine Calf Press
80.3 mSCORESWAPPED 1,007 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 gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
7. Single Leg Standing Calf Raise
72 mSCORESWAPPED 724 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.
8. Smith Machine Calf Raise
77.6 mSCORESWAPPED 717 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
9. Barbell Seated Calf Raise
68.8 mSCORESWAPPED 455 TIMESBarbell Seated Calf Raise is a variation on the more standard Calf Raise. Like other Calf Raises, this is an isolation exercise that targets your calves. By performing this exercise while seated, you add significantly more stability to the movement since you don’t need to worry about balancing to stay standing. This can help you focus more of your attention on exertion rather than stability.
10. Seated Dumbbell One-Leg Calf Raise
58 mSCORESWAPPED 339 TIMESSeated Dumbbell One Leg Calf Raise is a variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. By performing this exercise while seated, you add more stability to the exercise, and can focus on performing the exercise rather than balancing and stabilizing yourself in a standing position. By performing the exercise one leg at a time, you can focus your attention on the specific leg performing the exercise, as well as give yourself some additional rest time while your opposite leg is working.