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Calf Raises On A Dumbbell

Primary Muscle

Calves (Gastrocnemius and the Soleus)

Secondary Muscles

None

Equipment Needed

Dumbbells

Mechanics Type

Isolation

Proper Exercise Technique

Standing Dumbbell Calf Raise Exercisedumbbell calf raise

Place two dumbbells on the floor side by side. Make sure the dumbbells are not circular because you do not want them to roll. It is best to use hexagon dumbbells for this exercise. Step onto the handle of the dumbbells with the entire balls of your feet. In the example the trainee is holding an exercise bike for balance. It is important that you do not cheat by using your arms to lift your bodyweight. To complete a repeition simply stand up on the balls of your feet contracting your calf muscles. It is okay to perform this exercise with either bent knees or straight knees to fully recruit the gastrocnemius muscle. Go as high as you can on each rep and descend under control. This exercise can also be performed with one dumbbell and one leg at a time. To add resistance you can even hold a set of dumbbells in your hand if you can keep your balance.

Standing Calf Raises With Machine Video

 

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