Calf Raise On A Dumbbell

Also called dumbbell handle calf raise, unstable calf raise and single leg calf raise.

Works

Calves

Equipment

Dumbbells

Level

Intermediate

Type

Isolation

How to do it

Setup. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.

1. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
2. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
3. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
4. Repeat for the recommended amount of repetitions.

Cues

• Hold a rack for balance.
• Ball of the foot on the handle.
• Drop the heel for a stretch.
• Rise high, hold 1 second.

Common mistakes

• Rolling off the handle.
• Rushing reps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier

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