Best Dumbbell Exercises for Calves — Top 3
Dumbbell training is fixing muscle imbalances with unilateral training. Here are the best dumbbell exercises for targeting your calves, ranked by effectiveness. Dumbbells offer unilateral loading, greater range of motion, and more freedom of movement than barbells.
Ranked by calves muscle activation percentage, range of motion quality with dumbbell, and progressive overload potential.
The dumbbell calf raise is the most accessible calf exercise, requiring only dumbbells and a step. Hold dumbbells at your sides, stand on a step with your heels hanging off, and perform calf raises with a full stretch and full contraction.
Key Form Cue
Hold a dumbbell in each hand and stand with the balls of your feet on an elevated surface.
The dumbbell jump calf raise is an explosive calf exercise that builds power and size by incorporating a small jump at the top of each rep. Hold dumbbells at your sides and perform calf raises with enough force to briefly leave the ground.
Key Form Cue
Stand with dumbbells at your sides and feet hip-width apart.
The weighted tibialis raise strengthens the muscle on the front of the shin, balancing calf development and protecting against shin splints. Sit on a bench, hang a dumbbell from one foot, and dorsiflex the ankle.
Key Form Cue
Sit on a bench with your lower legs hanging off the edge.
Put these exercises into a real program
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