Calf Raise On A Dumbbell
A intermediate strength exercise for the calves, done with a dumbbell.
How to do the Calf Raise On A Dumbbell
- 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.
- Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
- 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.
- Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Calf Raise On A Dumbbell
Standing Dumbbell Calf RaiseDumbbell · Intermediate
Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
Donkey Calf RaisesOther equipment · Intermediate
Barbell Seated Calf RaiseBarbell · Beginner
Calf PressMachine · Beginner
Calf Press On The Leg Press MachineMachine · Beginner
Calf Raises - With BandsResistance band · Beginner
Rocking Standing Calf RaiseBarbell · Beginner
Questions
What muscles does the Calf Raise On A Dumbbell work?
Mainly the calves.
Is the Calf Raise On A Dumbbell good for beginners?
It's rated intermediate. Beginners can build up to it with Dumbbell Seated One-Leg Calf Raise first.
What can I do instead of the Calf Raise On A Dumbbell?
Good alternatives that train the calves: Standing Dumbbell Calf Raise, Dumbbell Seated One-Leg Calf Raise, Donkey Calf Raises or Barbell Seated Calf Raise.
How many sets and reps of the Calf Raise On A Dumbbell should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).