How To Do Standing Dumbbell Calf Raises

Muscle Groups worked: Calves This is a great exercise if..

How To Do Standing Dumbbell Calf Raises

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a Intermediate or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a push day? This exercise is perfect for you! 

Muscles Targeted:

The muscle that’s targeted when doing this exercise is the calf. There are no other muscles worked when doing this exercise.

Exercise Instructions:

  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.


Standing Dumbbell Calf Raises Tips:

Always squeeze at the top and activate those calves 

Use the maximum range of motion by pushing up as high as you can and letting your heel drop as far as possible.

Keep the rep timing slow and control the weight on the way down.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Standing Dumbbell Calf Raises. As you progress and become adept, increase your reps and sets. However, avoid over training your calves. Only train your calves once per week for optimal results.

Consider your entire program and keep your overall volume for calves a little lower than for other larger muscle groups like your back and quads.

Daniel Messer, RNutr, CPT

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