CalvesForearmsDumbbellbeginner

Dumbbell Calf Raise

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.

How to Perform

Hold a dumbbell in each hand and stand with the balls of your feet on an elevated surface.

Let your heels drop below the surface for a deep calf stretch.

Rise up onto your toes as high as possible, squeezing your calves at the peak.

Lower slowly for a 2-3 second eccentric on each rep.

Common Mistakes to Avoid

Cutting the range of motion short at either the stretch or the contraction.

Going too fast — calves respond best to slow, controlled reps.

Leaning forward, which reduces the load on the calves.

Muscle Activation

Calves85%

Forearms15%

Variations

Standing Calf Raise

Calves*beginner

Single-Leg Dumbbell Calf RaiseSeated Dumbbell Calf Raise

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