{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Calf Raise",
      "kind": "common"
    },
    {
      "text": "Standing DB Calf Raise",
      "kind": "abbreviation"
    },
    {
      "text": "Dumbbell or Machine Calf Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "tibialis-posterior",
        "role": "synergist"
      },
      {
        "muscle": "peroneals",
        "role": "synergist"
      },
      {
        "muscle": "foot-intrinsics",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "subtalar",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "isolation-ankle"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "step",
      "weight-plate"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "2644"
  },
  "id": "oec:dumbbell-standing-calf-raise",
  "instructions": {
    "setup": [
      "Hold a dumbbell in each hand with arms hanging naturally at your sides.",
      "Stand tall with feet hip-width apart and toes pointing straight ahead, optionally placing the balls of your feet on a raised ledge or weight plate for greater range of motion.",
      "Keep your knees straight but unlocked and maintain an upright torso."
    ],
    "steps": [
      "Press through the balls of your feet to raise your heels as high as possible.",
      "Pause briefly at the top of the contraction, squeezing your calf muscles.",
      "Lower your heels under control back to the starting position until you feel a full stretch."
    ],
    "breathing": "Exhale as you press up onto your toes; inhale as you slowly lower your heels.",
    "cues": [
      "Push straight up through the big toes.",
      "Control the descent; do not bounce out of the bottom.",
      "Keep the knees stable without bending them to generate momentum."
    ],
    "common_faults": [
      {
        "fault": "Bouncing at the bottom of the movement.",
        "correction": "Pause for a split second at the bottom stretch before initiating the next repetition to eliminate the stretch reflex."
      },
      {
        "fault": "Bending the knees to assist the lift.",
        "correction": "Keep the knees extended throughout to maintain tension on the gastrocnemius."
      },
      {
        "fault": "Rolling onto the outer edges of the feet.",
        "correction": "Drive primarily through the balls of the feet and big toes to keep ankle alignment neutral."
      }
    ],
    "safety": {
      "precautions": [
        "If performing off an elevated surface, ensure the ledge is stable to prevent slipping."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Standing Calf Raise",
  "previous_ids": [
    "oec:dumbbell-or-machine-calf-raise"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell or Machine Calf Raise",
        "url": "https://wger.de/en/exercise/2644/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:standing-calf-raise"
    },
    {
      "type": "progression-of",
      "target": "oec:standing-calf-raise"
    },
    {
      "type": "variation-of",
      "target": "oec:dumbbell-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-standing-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:leg-press-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:hack-squat-calf-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A lower-leg isolation exercise performed by holding dumbbells at your sides and elevating your heels to strengthen the calves."
}