Dumbbell Seated Calf Raises

Sit on a bench with the balls of your feet on the floor or a small platform and heels hanging freely. Place one or two dumbbells across your thighs just above the knees and hold them in place. Start with heels lowered, then press through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top. Lower slowly to a full stretch and repeat with control.

CALVES · LOWER BODY

Dumbbell Seated Calf Raises: how the movement is executed

How it is executed

Sit on a bench with the balls of your feet on the floor or a small platform and heels hanging freely.
Place one or two dumbbells across your thighs just above the knees and hold them in place.
Start with heels lowered, then press through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top.
Lower slowly to a full stretch and repeat with control.

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

Watch the full tutorial

Variations and substitutions

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

Routines that program it

Three-day dumbbell workout at home3 sets a week

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

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Glossary and calculators

MesocycleA mesocycle is a training block of roughly three to six weeks with one dominant goal, such as accumulating volume or expressing strength.RPE (rate of perceived exertion)RPE is a 1-to-10 scale on which someone rates how hard an effort felt.Price per sessionHow much to charge per session

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Dumbbell Seated Calf Raises

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