Dumbbell Calf Raise
A standing two-leg calf raise holding dumbbells at your sides. A simple loaded calf exercise for home or gym.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Forearm Flexors
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a dumbbell in each hand at your sides, feet hip-width apart, flat on the floor or with the balls of your feet on a low step.
Rise onto the balls of your feet as high as you can.
Pause and squeeze at the top.
Lower your heels under control.
Repeat for the set.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Stand tall
Straight knees
Slow down
Common mistakes
Bouncing
Leaning forward
Short range
Safety notes
Choose a dumbbell weight your grip can hold for the whole set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.