Dumbbells · Isolation
Standing dumbbell calf raise
Standing dumbbell calf raise mainly works your calves.
Step by step
- Stand tall, balls of feet on a board, dumbbells at your sides.
- Rise as high as you can on your toes.
- Pause, then lower your heels slowly below the board.
What you should feel
A stretch and squeeze in your calves; your ankles and lower back should not feel strained.
Common mistake
Rocking your body to swing up; stand tall and move only at the ankles.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Works
Equipment
Dumbbells
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Calf raiseCalves
Standing calf raise machineCalves
Seated calf raiseCalves
Leg press calf raiseCalves
Machine calf pressCalves
Smith machine calf raiseCalvesQuestions
What muscles does the standing dumbbell calf raise work?
Standing dumbbell calf raise mainly works your calves.
Can I do the standing dumbbell calf raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the standing dumbbell calf raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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