Standing Dumbbell Calf Raise

Stand tall with a dumbbell in each hand at your sides. Place the balls of your feet on a small plate or step with heels hanging off so they can drop below the level of the toes. Press up onto your toes as high as possible, squeeze the calves, then lower slowly until you feel a deep stretch. Keep your knees almost straight and avoid bouncing.

CALVES · LOWER BODY

Standing Dumbbell Calf Raise: how the movement is executed

How it is executed

Stand tall with a dumbbell in each hand at your sides.
Place the balls of your feet on a small plate or step with heels hanging off so they can drop below the level of the toes.
Press up onto your toes as high as possible, squeeze the calves, then lower slowly until you feel a deep stretch.
Keep your knees almost straight and avoid bouncing.

Muscles worked: Calves
Primary muscle: Calves
Equipment: Dumbbell
Movement pattern: Lower body
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Variations and substitutions

Single-Leg Calf RaiseBodyweight · Step Donkey Calf RaiseDonkey calf raise machine Smith Machine Standing Calf RaiseSmith machine · Other Dumbbell Seated Calf RaisesDumbbell Standing Calf Raise MachineMachine Seated Leg Press Calf RaiseMachine

Routines that program it

Four-day upper/lower split4 sets a week Six-day push/pull/legs routine4 sets a week

Calves exercises Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Trainer client management appEvery client in one panel: who's progressing, who needs attention and who's about to stop training.Kaizer vs EverfitHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.Running pace calculatorWhat pace you are running

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Standing Dumbbell Calf Raise

Program your clients' routines from these exercises, without the spreadsheet.

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