Calves · Dumbbell

Dumbbell Standing Calf Raise

Beginner

Hold dumbbells at sides. Raise up and down under full control.

Dumbbell Standing Calf Raise
1
Start Pose
Stand on a step or flat floor with dumbbells at sides
Balls of feet on edge of step
Heels dropped for full stretch
2
Finish Pose
Rise to full extension
Hold peak for 1–2 seconds
Lower heels fully
Training Cues
✓Full range is key — stretch at the bottom, squeeze at the top
✓Hold the contraction at the top
✓Control the descent slowly
Watch For This
✕
Not going through full range
✕
Bouncing at the bottom
✕
Too heavy — ruins the form and range

💪 Primary Muscles

● PRIMARY
1/1
Calves

Calves

Primary
Gastrocnemius

Pro Tip

Standing on a step increases the range of motion significantly compared to flat ground.

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