How to do a Standing Dumbbell Calf Raise

Authored by Fitbod

About Standing Dumbbell Calf Raise

Sets Logged
339,792
Popularity Rank
257th
Difficulty
Beginner
Calves Strength
96 mSCORE 2nd
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. 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.
  2. Relax your calves to allow your heels to drop below the lip toward the floor.
  3. Contract your calves while pushing through the balls of your feet to raise your heels off the floor.
  4. Hold this position for a moment at the top of the movement.
  5. Slowly allow your heels to descend back into the starting position while maintaining tension in your calves.
  6. Maintain good posture by keeping a slight bend in your knees and your core engaged for stability.
  7. You should feel the tension in your calves.

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
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps