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Dumbbell Seated One Leg Calf Raise - Palm Up

A single-leg seated calf raise holding the dumbbell on the thigh with a supinated palm-up grip, an alternative hold for isolating each soleus.

LegsDumbbellAnkle plantar flexion
GoLightWeight mediadumbbell-seated-one-leg-calf-raise-palm-up

Demonstration coming soon

Primary

Soleus

Secondary

GastrocnemiusTibialis posteriorForearm flexors

Equipment

Dumbbell

Pattern

Ankle plantar flexion

Setup

  1. 01Sit on a bench with the ball of the working foot on a block or plate.
  2. 02Hold the dumbbell with the palm facing up and rest it across the working thigh just above the knee.
  3. 03Place the free foot flat on the floor out of the way.
  4. 04Set the working knee near 90 degrees with the heel free to drop.

Execution

  1. 01Lower the heel into a full stretch below the block.
  2. 02Drive the heel up as high as possible through the ball of the foot.
  3. 03Pause at the top with the calf fully contracted.
  4. 04Control the descent back to the stretch and repeat before switching legs.

Checkpoints

  • -The palm-up hold keeps the dumbbell stable directly over the knee.
  • -Every rep travels from a deep stretch to a full rise.
  • -The free leg does not push.
  • -Tempo stays smooth with no bouncing.

Common mistakes

  • -Letting the wrist tire and the dumbbell slide up the thigh.
  • -Cutting the bottom stretch short.
  • -Using leg drive from the resting foot.
  • -Rushing reps without a top pause.

Programming notes

  • -Use 3 sets of 12 to 20 reps per leg, weaker side first.
  • -Wrist comfort caps the load; prioritize slow tempo and pauses over heavier dumbbells.
  • -Rotate grip styles between sessions if the hold becomes the limiting factor.

Related exercises

Dumbbell Seated One Leg Calf Raise

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Dumbbell Seated One Leg Calf Raise - Hammer Grip

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Seated Calf Raise

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Barbell Seated Calf Raise

Barbell / Legs

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