Calves exercise
Dumbbell Calf Raise
Heel raise to strengthen your calves with a controlled movement. Dumbbells let you adjust the movement of each arm.
- Primary muscleCalves
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Calves
- Dumbbells
How to do the Dumbbell Calf Raise
4 steps, in the order you do them.
- Stand with a dumbbell in each hand and the balls of your feet on a plate or a step.
- Let the dumbbells hang still at your sides, without using them to gain momentum.
- Rise by pushing through the base of your big toes until you're on your tiptoes.
- Lower over two or three seconds until your heels drop past the edge.
Muscles worked
Common Dumbbell Calf Raise mistakes
What goes wrong most often when you do the Dumbbell Calf Raise, and how to fix it.
The dumbbells swing and throw you off balance on every rep.
Keep your arms still at your sides, with the dumbbells hanging next to your thighs.
The knees bend on the way down and the exercise turns into a leg bounce.
Keep your knees nearly straight for the whole set so the work stays in the calves.
The feet sit too close together and the body wobbles under the load.
Set your feet hip-width apart with your toes pointing forward for a stable base.
Alternatives to the Dumbbell Calf Raise
They work the calves with other equipment, including options for training at home.
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More calves exercises
Machine Donkey Calf RaiseCalves · Machine
Wall Tibialis RaiseCalves · Bodyweight
Single Leg Standing Calf RaiseCalves · Dumbbells
Calf Press on Leg PressCalves · Machine
Frequently asked questions
What muscles does the Dumbbell Calf Raise work?
The Dumbbell Calf Raise works mainly the calves.