Calves
Dumbbell Calf Raise
The Dumbbell Calf Raise is a strength exercise with dumbbells for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
How to do it
- Hold a dumbbell in each hand at your sides and stand with the balls of your feet on a low step.
- Let the heels hang off the edge, feet hip-width and toes forward.
- Lower the heels into a stretch while standing tall.
- Rise onto your toes as high as you can with straight knees.
- Pause at the top, then lower slowly back to the stretch.
Tips
- Keep the dumbbells hanging still at your sides so they do not swing.
- Balance over the big toe and second toe.
Common mistakes
- Leaning forward and rocking up.
- Bending the knees at the bottom.
- Skipping the pause at the top.
Muscles worked by the Dumbbell Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Dumbbell Calf Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Dumbbell Calf Raise good for beginners?
Yes. The Dumbbell Calf Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Calf Raise?
For example the Band Calf Raise, Cable Calf Raise and Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Calf Raise harder?
Add weight or reps, or move on to the Cable Calf Raise and Trap Bar Calf Raise.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.