Best Advanced Calves Workouts With Dumbbells

The Standing Dumbbell Calf Raise is a strengthening exercise that focuses on your calf muscles. By using dumbbells, you can increase resistance to make your calves work harder than with just your bodyweight.

How to do it

1. Hold a dumbbell in each hand.
2. Stand on a sturdy surface with your heels hanging off the edge.
3. Keep your legs straight but with a slight bend in your knees.
4. Let your heels drop down to stretch your calves.
5. Push through the balls of your feet to lift your heels as high as you can.
6. Pause briefly at the top of the movement.
7. Lower your heels back to the starting position slowly while keeping tension in your calves.

The Dumbbell Calf Raise to Shrug works your calves, shoulders, and upper back in one move. You will raise your heels while lifting your shoulders, improving both strength and posture.

How to do it

1. Hold one dumbbell in each hand at your sides.
2. Stand with your feet slightly wider than shoulder-width apart.
3. Engage your core, keep your back straight and chest up.
4. In one smooth motion, lift up onto your toes and shrug your shoulders up towards your ears.
5. Hold for a moment, then lower back down to the starting position.

The Dumbbell Calf Raise to High Pull is a combined exercise that strengthens your calves and improves your Olympic lifting skills. It helps build overall strength and power by incorporating both calf raises and a pulling motion.

How to do it

1. Hold a dumbbell in each hand, arms at your sides.
2. Stand with feet wider than shoulder-width, with dumbbells in front of your thighs.
3. Keep your core tight, back straight, and chest up.
4. Bend at your hips, lower dumbbells toward the ground until you feel a stretch in your hamstrings.
5. Push through your feet to stand up, lifting your heels to rise onto your toes.
6. As you stand, pull the dumbbells up toward your chest, keeping your elbows out and arms parallel to the ground.
7. Pause briefly at the top, then lower everything back to the starting position.

The Seated Dumbbell Calf Raise is an exercise that targets your calf muscles while seated for better stability. Using dumbbells on each leg helps ensure equal strength development between both sides.

How to do it

1. Sit on a bench in front of a 45lb plate on the floor.
2. Place the dumbbells on your thighs, keeping them off your knees.
3. Position your feet on the plate with heels hanging off and knees at a 90-degree angle.
4. Lower your heels below the plate to start.
5. Raise the dumbbells by pushing through the balls of your feet while contracting your calves.
6. Hold the top position briefly, then lower the weight back down while keeping your calves tense.

The Seated Dumbbell One-Leg Calf Raise is a simple exercise that targets your calf muscles. By sitting down, you add stability and can focus more on the movement. This exercise is done one leg at a time, allowing for extra rest for the opposite leg.

How to do it

1. Sit on a bench with a 45lb plate in front of you.
2. Place one foot on the plate, letting your heel hang off the back.
3. Hold a dumbbell at the end of your leg, avoiding your knee.
4. Push through the ball of your foot to lift the dumbbell up.
5. Slowly lower your heel below the plate to return to the starting position.
6. Squeeze your calf and pause briefly at the top of the lift.
7. Repeat with the other leg.