The dumbbell standing calf raise is an exercise that targets the calf muscles by lifting the heels off the ground while holding dumbbells for added resistance.
Also Works
Ankles
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2
Raise your heels off the ground as high as possible, using your calves.
3
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Stand with the balls of your feet on a raised surface if available, allowing your heels to drop below for a full stretch.
•Rise up onto your toes as high as possible, squeezing the calves at the top for 1-2 seconds.
•Keep your knees straight (not locked) to target the gastrocnemius, which is the visible outer calf muscle.
Common Mistakes
•Bouncing at the bottom of the rep, using Achilles tendon elasticity instead of muscular contraction.
•Bending the knees during the raise, which shifts emphasis from the gastrocnemius to the soleus.
•Not using a full range of motion, particularly missing the bottom stretch that is critical for calf development.