Calf Raise On A DumbbellMuscles Worked
The calf raise on a dumbbell works your calves one leg at a time, as you stand on a dumbbell handle and roll over it from a deep stretch to a full rise. The round handle makes your foot and ankle work to stay steady, so hold onto something solid.
PrimaryCalves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Isolation
- Force
- Push
How to do it
- Set a dumbbell with round plates on the floor next to a rack or wall and hold onto that support firmly with one hand.
- Place the ball of one foot on the handle, letting your heel drop toward the floor, and lift your other foot slightly.
- Let the dumbbell roll a little forward under your foot so your heel sinks lower and your calf stretches.
- Rise onto your toes as high as you can, letting the handle roll back under the ball of your foot, and squeeze at the top for a second.
- Lower slowly back into the stretch, finish your reps, and switch legs.
Form tips
- Move slowly and keep a solid grip on your support the whole time, because the dumbbell can roll out from under you.
- Keep your free foot hovering just above the floor so you can put it down if the dumbbell slips.
- Keep your knee straight but soft so the work stays in your calf.
Why it made the list
No. 11 of 11
Best Calf Exercises
Single dumbbell calf raise for unilateral work. Addresses calf imbalances one leg at a time.
More calf exercises
See it on your own body map
Log your Calf Raise On A Dumbbell sets in KasMaker and watch your calves fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
