Lower legs
Dumbbell Calf Raise
Calf raises holding dumbbells: the simplest way to load your calves without a machine.
Also known as: DB calf raise
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Isolation
How to do it
- Hold a dumbbell in each hand and stand with the balls of your feet on a step.
- Lower your heels below the step until your calves stretch.
- Rise as high as you can onto your toes.
- Lower slowly and repeat.
Form cues
- Full range: heels all the way down, all the way up on your toes.
- Pause 1-2 seconds at the bottom to remove the bounce.
- Push through the ball of your big toe.
Common mistakes
- Doing it on flat ground: you lose the stretch. Use a step.
- Wobbling: hold a wall with one hand if needed.
- Rushing: pause at the top and bottom.
Sets and reps
3-4 sets of 10-20 reps with 60 seconds of rest.
FAQ
Can I use just one dumbbell?
Yes, do it on one leg holding the dumbbell on the same side.
Do I need a step?
It's highly recommended for full range. A stair or weight plate works.
How often per week?
2-4 times, totalling 6-12 weekly sets.
What muscles do dumbbell calf raises work?
They mainly work the calves and the soleus, with help from the forearm flexors.
Train with Nuvana
Add dumbbell calf raises to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
