Standing Dumbbell Calf Raise
The Standing Dumbbell Calf Raise is a intermediate dumbbell exercise that works the Calves. Follow the steps below.
Target musclesCalves
EquipmentDumbbell
LevelIntermediate
How to do the Standing Dumbbell Calf Raise
- Stand with your torso upright holding two dumbbells in your hands by your sides.
- Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor.
- This will be your starting position.With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves.
- Hold the top contraction for a second.As you inhale, go back to the starting position by slowly lowering the heels.Repeat for the recommended amount of times.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.