Dumbbell Seated Calf Raise

Dumbbell Seated Calf Raise


This exercise involves sitting on a bench with a dumbbell resting on your knees, and then raising your heels off the ground to work your calf muscles. The weight of the dumbbell provides resistance to make the exercise more challenging.

Muscle Group

Equipment Required

Dumbbell Seated Calf Raise Instructions

  1. Start by sitting on a bench with your feet flat on the ground and a dumbbell resting on your knees.
  2. Place the balls of your feet on a raised surface, such as a block or step, with your heels hanging off the edge.
  3. Hold the dumbbell against your knees with your hands to keep it in place.
  4. Slowly raise your heels as high as you can, squeezing your calf muscles at the top of the movement.
  5. Lower your heels back down to the starting position, feeling a stretch in your calves.
  6. Repeat for the desired number of reps.

Dumbbell Seated Calf Raise Form & Visual

Dumbbell Seated Calf Raise

Dumbbell Seated Calf Raise Benefits

  • Targets the calf muscles specifically, helping to build strength and definition in the lower legs
  • Can be done with relatively light weights, making it accessible to beginners or those with limited equipment
  • Can be done seated, which can be more comfortable for those with back or balance issues
  • Helps to improve ankle stability and mobility
  • Can be easily modified by changing the weight or number of reps to increase or decrease intensity

Dumbbell Seated Calf Raise Muscles Worked

  • Gastrocnemius
  • Soleus

Dumbbell Seated Calf Raise Variations & Alternatives

  • Barbell Seated Calf Raise
  • Machine Seated Calf Raise
  • Smith Machine Seated Calf Raise
  • Standing Dumbbell Calf Raise
  • Standing Barbell Calf Raise
  • Donkey Calf Raise
  • Leg Press Calf Raise
  • Single Leg Dumbbell Calf Raise
  • Single Leg Barbell Calf Raise