Best Calves Workouts With Dumbbells To Build Muscle Mass
About
Dumbbells are versatile and effective fitness tools, allowing isolated training for each limb while promoting stability and reducing compensation.
Calf-focused workouts aim to enhance muscle hypertrophy through targeted repetitions involving plantar flexion movements such as calf raises, effectively engaging the gastrocnemius and soleus muscles.
Muscle-building routines combine compound and isolation exercises, emphasizing higher repetition ranges with moderate weights to encourage muscle size and growth.
Adapt the weight and repetition count based on individual ability and training goals for optimal results.
Incorporate these techniques systematically into your regimen to build size and stimulate muscle growth effectively.
Workout 1
Calves
Dumbbell Calf Raise to High Pull
16reps25lbs26reps25lbs36reps25lbs46reps25lbs56reps25lbs
Seated Dumbbell Calf Raise
110reps30lbs210reps30lbs310reps30lbs
Seated Dumbbell One-Leg Calf Raise
112reps30lbs212reps30lbs312reps30lbs
Standing Dumbbell Calf Raise
115reps25lbs215reps25lbs
Dumbbell Calf Raise to Shrug
115reps40lbs215reps40lbs315reps40lbs
The 5 Best Calves Exercises with Dumbbells to Build Muscle Mass
Ranked By
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, Weight18reps25lbs28reps25lbs38reps25lbs2. 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, Weight18reps30lbs28reps30lbs38reps30lbs3. 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, Weight18reps25lbs28reps25lbs38reps25lbs4. 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, Weight18reps25lbs28reps25lbs38reps25lbs5. 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, Weight18reps30lbs28reps30lbs38reps30lbs
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