Standing Dumbbell Calf Raise

Technique

How to perform Standing Dumbbell Calf Raise

1. Hold a dumbbell at each side and place both forefeet securely on an aerobic step, calf raise block or broad stable weight plate.
2. Let the heels extend beyond the support so they can lower through the available ankle range.
3. Stand tall with your knees nearly straight at a fixed angle; use forward-facing feet or a small inward/outward angle that lets you keep the feet and knees aligned.
4. Press through the forefeet to raise your heels without bouncing or bending and straightening the knees.
5. Pause briefly at the top, then lower the heels under control without rolling the feet off the support.
6. Repeat with the dumbbells hanging at your sides rather than shrugging or curling them.

Programming relevance

Muscles involved

Primary targets: Gastrocnemius, Soleus.