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Standing Dumbbell Calf Raise

A straight-knee standing calf raise holding dumbbells, the simplest way to load the gastrocnemius without a machine.

LegsDumbbellAnkle plantar flexion
GoLightWeight mediadumbbell-standing-calf-raise

Demonstration coming soon

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Primary

Gastrocnemius

Secondary

SoleusTibialis posteriorFoot intrinsics

Equipment

Dumbbell

Pattern

Ankle plantar flexion

Setup

  1. 01Hold a dumbbell in each hand at your sides, or one dumbbell with a hand free for support.
  2. 02Place the balls of both feet on a step or plate with heels hanging off.
  3. 03Stand tall with knees straight but not locked hard.
  4. 04Position near a wall or rail if you need light balance support.

Execution

  1. 01Lower both heels below the step into a full stretch.
  2. 02Rise onto the balls of the feet as high as possible.
  3. 03Pause at the top with calves fully contracted.
  4. 04Lower under control over 2 to 3 seconds and repeat.

Checkpoints

  • -Knees stay straight so the gastrocnemius carries the load.
  • -Heels reach a deep stretch and a full rise every rep.
  • -The body rises straight up, not rocking forward.
  • -Ankles stay stacked without rolling to the outside.

Common mistakes

  • -Bouncing out of the stretch with short reps.
  • -Bending the knees to press with the legs.
  • -Doing reps from the flat floor and losing the stretch.
  • -Letting the weights swing and disturb balance.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps with a top pause.
  • -When grip fails before the calves, switch to the single-leg version or a machine to keep loading.
  • -Pair with a seated bent-knee raise to train the soleus as well.

Related exercises

Single-Leg Dumbbell Calf Raise

Dumbbell / Legs

Standing Calf Raise

Machine / Legs

Standing Barbell Calf Raise

Barbell / Legs

Standing Calf Raise Machine

Machine / Legs

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

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