Dumbbell Calf Raise
oec:dumbbell-calf-raise
A standing calf isolation exercise performed with dumbbells held at the sides to strengthen the ankle plantarflexors.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Dumbbell Standing Calf Raise, DB Calf Raise
How to do it
Setup
- Hold a dumbbell in each hand with arms extended naturally at your sides in a neutral grip.
- Stand tall with feet hip-width apart and toes pointing straight ahead, either flat on the floor or with the balls of your feet on a raised edge or plate to allow a deeper stretch.
- Keep knees extended but not hyperextended, brace your core, and stand balanced.
Movement
- Drive through the balls of your feet and big toes to raise your heels as high as possible.
- Hold the peak contraction briefly at the top while squeezing your calves.
- Lower your heels under control back down until you feel a full stretch at the bottom.
- Pause momentarily at the bottom before beginning the next repetition.
Breathing
Exhale as you press up onto your toes; inhale as you lower your heels back to the start.
Cues
- Push through the big toes
- Squeeze hard at the peak
- Control the descent
- Knees remain straight
Common faults
- Bouncing out of the bottom position using the Achilles tendon reflex.
- Pause momentarily in the stretched position to eliminate elastic recoil and maximize muscular tension.
- Bending the knees to assist the lift.
- Maintain straight, stable knees throughout the set to emphasize the gastrocnemius.
- Rolling weight outward onto the pinky toes.
- Focus pressure directly through the ball of the foot and big toe to maintain ankle alignment.
Safety
- Ensure stable footing, especially if using a raised ledge or plate, to avoid slipping.
Muscles
Joints
- Ankle: Plantarflexion, Dorsiflexion
- Toes: Extension, Flexion
- Knee: Isometric stabilization
Details
- Movement
- Ankle isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- variation of Standing Calf Raise
- progression of Standing Calf Raise
- substitute for Dumbbell Standing Calf Raise
- substitute for Machine Standing Calf Raise
- substitute for Hack Squat Calf Raise
- substitute for Leg Press Calf Raise
Sources
- wger: Dumbbell Calf Raise (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.