How to do Seated Calf Raise (Dumbbell)

Seated Calf Raise (Dumbbell) is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Sit upright on a bench and place the balls of your feet on the floor or a step with your heels hanging off.
2. Place the dumbbells just above your knees, perpendicular to your thighs, and hold them in place with your hands.
3. Slowly raise your heels as high as possible to squeeze your calf muscles.
4. Pause for a second at the top and feel the contraction.
5. Lower your heels under control slightly below the starting point to stretch the calf.
6. Repeat the movement at a steady pace, working under control without bouncing.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Single-Leg Bodyweight Calf Raise, Tibialis Raise
• Same muscle, different equipment: Standing Calf Raise (Machine), Seated Calf Raise, Standing Calf Raise (Smith Machine)

More calves exercises

• Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
• Seated Calf RaiseOturarak Baldır (Calf Raise)
• Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
• Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
• Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
• Leg Press Calf RaiseLeg Press ile Baldır