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Exercise

Standing Dumbbell Calf Raise

Also known as: dumbbell calf raise, standing dumbbell calves, db calf raise, calf raise dumbbells

Standing Dumbbell Calf Raise — position 1Standing Dumbbell Calf Raise — position 2

Standing Dumbbell Calf Raise is a isolation exercise for the calves. Main target: medial gastrocnemius and lateral gastrocnemius. Also works: soleus. Equipment: dumbbell.

EquipmentDumbbell
TypeIsolation
MovementPush
CategoryStrength

Muscles worked

Muscles worked in the Standing Dumbbell Calf Raise: primary in bright, secondary in light
Primary
Medial gastrocnemiusLateral gastrocnemius
Secondary
Soleus

How to do it

  1. 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.
  2. 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.
  3. As you inhale, go back to the starting position by slowly lowering the heels.
  4. Repeat for the recommended amount of times.

Used in these programs

Dumbbell Upper/Lower Split, 4 Days

A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.

Intermediate · 4 times a week · Home

Similar exercises

Calf Raise On A Dumbbell
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Dumbbell Single-Leg Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Dumbbell Seated One-Leg Calf Raise
Dumbbell
Soleus

Alternatives with other equipment

Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Donkey Calf Raises
Other
Medial gastrocnemiusLateral gastrocnemius
Rocking Standing Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
Smith Machine Calf Raise
Smith machine
Medial gastrocnemiusLateral gastrocnemius
Cable Single-Leg Calf Raise
Cable
Medial gastrocnemiusLateral gastrocnemius
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