Standing Dumbbell Calf Raise

Also called dumbbell calf raise and single-step calf raise.

Works

Calves

Equipment

Dumbbells

Level

Intermediate

Type

Isolation

How to do it

Setup. Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.

1. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
2. As you inhale, go back to the starting position by slowly lowering the heels.
3. Repeat for the recommended amount of times.

Cues

• Balls of the feet on the step.
• Heels drop to a full stretch.
• Rise as high as you can.
• Pause 1 second at the top.

Common mistakes

• Bouncing at the bottom.
• Short range.

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.

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