Exercise library
Dumbbell Calf Raise
The dumbbell calf raise is a simple, equipment-light way to train the calves at home or in the gym for size and ankle strength.
DumbbellCalvesBeginner
- Equipment
- Dumbbell
- Focus
- Calves
- Level
- Beginner
- Suggested sets
- 3–4 sets of 12–20 reps.
- Muscles worked
- Calves
How to do it
- 1Stand tall holding a dumbbell in each hand at your sides.
- 2Place the balls of your feet on a small step or plate with your heels free, if available.
- 3Keep your knees straight and your core braced.
- 4Press up onto the balls of your feet as high as you can and squeeze your calves.
- 5Lower your heels under control to a full stretch, then repeat.
Tips & tricks
- Raise on a step or plate to get a deeper stretch at the bottom.
- Move slowly and pause at the top of each rep.
- Keep your body upright and balanced rather than leaning.
Common mistakes
- Bouncing quickly instead of controlling each rep.
- Bending the knees to generate momentum.
- Using such a small range that the calves barely work.
