Dumbbell Seated Calf Raise

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet positioned on a weight plate or calf block in front of you.
2. Place the balls of your feet on the edge of the plate so your heels hang off freely.
3. Position a dumbbell vertically on top of your thigh, just above the knee, holding it securely with your hand.
4. Ensure your knees are bent at a 90-degree angle and your torso is upright.

How to do it

1. Lower your heels slowly toward the floor until you feel a deep stretch in your calves, inhaling as you descend.
2. Exhale and push through the balls of your feet to raise your heels as high as possible.
3. Squeeze your calves at the top of the movement for a one-second pause.
4. Lower the weight with a controlled 3-second tempo to return to the starting stretched position.

Form checklist

• Keep the balls of your feet firmly planted on the plate throughout the set.
• Avoid using your hands to pull the weight up; let the calves do all the work.
• Maintain a full range of motion, from a deep stretch to a peak contraction.
• Do not bounce at the bottom of the rep; use a controlled pause to eliminate momentum.

Pro tips

• Pause for 2 seconds in the bottom stretched position to dissipate elastic energy from the Achilles tendon, forcing the muscle to work harder.
• Press specifically through your big toe during the ascent to maximize the contraction of the inner calf fibers.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase the relative load and fix strength imbalances.
• Implement a 'pause-and-squeeze' method where you hold the peak contraction for 3-5 seconds on every rep.

Frequently asked

What muscles does the dumbbell seated calf raise work?

The dumbbell seated calf raise primarily targets the calves, and also works the quadriceps as secondary muscles.

What equipment do you need for the dumbbell seated calf raise?

The dumbbell seated calf raise uses dumbbell.

Is the dumbbell seated calf raise good for beginners?

The dumbbell seated calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques