Dumbbell · Calves
Standing Dumbbell Calf Raises is the dumbbell exercise for the calves in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The calf has two main muscles. The gastrocnemius is the visible, two-headed muscle that crosses the knee, so it works hardest when the leg is straight. The soleus lies underneath and does not cross the knee, so it takes over more of the work when the knee is bent, as in seated calf raises. Both point the foot (plantarflexion).
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
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Include one straight-knee and one bent-knee raise. At home, single-leg standing calf raises on a step with a dumbbell are an effective option.
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Free GymStreak calculators that go with calves training.
Guides from the GymStreak blog on this topic.
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