Standing Dumbbell Calf Raise

Technique

How to perform Standing Dumbbell Calf Raise

1. Stand with your torso upright holding two dumbbells in your hands by your sides.
2. Place the ball of the foot on a sturdy and stable board that is low enough to allow a controlled heel drop below the ball of the foot while your heels extend off and touch the floor.
3. This will be your starting position.
4. 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.
5. Hold the top contraction for a second.
6. As you inhale, go back to the starting position by slowly lowering the heels.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Gastrocnemius, Soleus.