Standing Dumbbell Calf Raise

A intermediate strength exercise for the calves, done with a dumbbell.

Standing Dumbbell Calf Raise: finishing position

Main muscles: Calves
Equipment: Dumbbell
Level: Intermediate
Type: Isolation
Movement: Push

How to do the Standing Dumbbell Calf Raise

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.
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.
As you inhale, go back to the starting position by slowly lowering the heels.
Repeat for the recommended amount of times.

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 Standing Dumbbell Calf Raise

Questions

What muscles does the Standing Dumbbell Calf Raise work?

Mainly the calves.

Is the Standing Dumbbell Calf Raise 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 Standing Dumbbell Calf Raise?

Good alternatives that train the calves: Calf Raise On A Dumbbell, Dumbbell Seated One-Leg Calf Raise, Donkey Calf Raises or Barbell Seated Calf Raise.

How many sets and reps of the Standing Dumbbell Calf Raise 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).