How to do Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: soleus. Equipment: dumbbell, kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Take a dumbbell in each hand with your arms hanging at your sides, and place the balls of your feet on a plate or step.
2. Keep your torso upright, pull your shoulders back, and maintain your balance.
3. Lower your heels to create a stretch in the calves.
4. Press through the balls of your feet to raise your heels, and squeeze your calves at the top.
5. Return to the start slowly and under control.

Coaching tip

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
• Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
• Leg Press Calf RaiseLeg Press ile Baldır
• Donkey Calf RaiseDonkey Calf Raise