How to do a Standing Dumbbell Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Dumbbell Calf Raise
Target muscles worked
Instructions for Proper Form
Standing 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.
- Grasp a dumbbell in each hand. Position your feet on a sturdy surface with a lip a few inches high, such as a plate. Keep your legs straight with a slight bend in your knees.
- Relax your calves to allow your heels to drop below the lip toward the floor.
- Contract your calves while pushing through the balls of your feet to raise your heels off the floor.
- Hold this position for a moment at the top of the movement.
- Slowly allow your heels to descend back into the starting position while maintaining tension in your calves.
- Maintain good posture by keeping a slight bend in your knees and your core engaged for stability.
- You should feel the tension in your calves.
Weight & 1 Rep Max Calculator
Average Standing 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
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Alternatives & Variations to Standing Dumbbell Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 1,238 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 1,235 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 Barbell Calf Raise
87.1 mSCORESWAPPED 1,143 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.
4. Single Leg Standing Calf Raise
72 mSCORESWAPPED 905 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.
5. Calf Raise
75 mSCORESWAPPED 829 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.
6. Smith Machine Calf Raise
77.6 mSCORESWAPPED 749 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.
7. Standing Machine Calf Press
80.3 mSCORESWAPPED 676 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
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 399 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.
9. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 234 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.
10. Standing Machine Calf Raise
75.1 mSCORESWAPPED 216 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.