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Calf Raise On A Dumbbell

The Calf Raise On A Dumbbell primarily targets your Calves. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Calves

How to perform Calf Raise On A Dumbbell

  1. Step 1. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
  2. Step 2. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
  3. Step 3. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
  4. Step 4. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
  5. Step 5. Repeat for the recommended amount of repetitions.

Sample sets & reps for Calf Raise On A Dumbbell

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Calves exercises

  • Ankle Circles — stretch
  • Anterior Tibialis-SMR — stretch
  • Balance Board — other
  • Barbell Seated Calf Raise — barbell
  • Calf Press — machine

See all Calves exercises →

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