Best Beginner Calves Workouts With Dumbbells
About
This workout focuses on strengthening the calf muscles, located on the back of the lower legs.
These muscles play a key role in movements like plantar flexion and are essential for many lower-body activities.
The routine utilizes dumbbells, which are versatile tools allowing for independent load distribution, stability improvement, and targeted weight adjustment.
Designed for beginners, the exercises are straightforward with a reduced weight setting to facilitate learning and ensure safety while still providing ample challenge.
The use of dumbbell variations enhances core engagement and muscle symmetry development.
This program is suitable for individuals with less than one year of resistance training experience, offering an effective introduction to calf strengthening.
Workout 1
Calves
Dumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs55reps25lbs
Standing Dumbbell Calf Raise
18reps35lbs28reps35lbs38reps35lbs
Dumbbell Calf Raise to Shrug
112reps45lbs212reps45lbs312reps45lbs
Seated Dumbbell Calf Raise
112reps30lbs212reps30lbs
Seated Dumbbell One-Leg Calf Raise
112reps30lbs212reps30lbs312reps30lbs
The 5 Best Beginner Calves Exercises with Dumbbells
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Standing Dumbbell Calf Raise
SETS LOGGED370,742Calves Strength96 mScoreCalves
DumbbellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs2. Dumbbell Calf Raise to Shrug
SETS LOGGED30,191Calves Strength84 mScoreCalvesDumbbellsThe 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs3. Dumbbell Calf Raise to High Pull
SETS LOGGED20,294Calves Strength82 mScoreCalvesDumbbellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs4. Seated Dumbbell Calf Raise
SETS LOGGED185,712Calves Strength95 mScoreCalvesDumbbells
Flat BenchThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. Seated Dumbbell One-Leg Calf Raise
SETS LOGGED91,345Calves Strength93 mScoreCalvesDumbbellsFlat BenchThe 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs
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