Dumbbell Calf Raise
Learn how to perform Dumbbell Calf Raise, a Legs exercise, with setup, breathing and common mistakes.
Dumbbell Calf Raise · Preview
Setup
Stand upright holding a dumbbell in each hand and prepare to press through the balls of your feet. Balance on both feet, keep your torso upright, and let the dumbbells hang at your sides.
Start phase
Press through the balls of your feet to rise slowly. Move only at the ankles and fully contract your calves at the top.
End phase
Lower your heels slowly. Do not bounce at the bottom; descend until your calves are fully lengthened.
Target muscles
Feel your calves squeeze at the top and lengthen fully at the bottom. The lowering phase matters just as much as the lift, so make it slow.
Common mistakes
Shaking your knees or bouncing with your torso takes tension away from your calves. Lower the weight if needed and prioritize ankle movement and tempo.
Breathing
Exhale as you rise and inhale as you lower. Do not hold your breath just because the movement is short; keep it flowing naturally.
Coach tip
Pause for 1 second at the top and stretch fully at the bottom for more tension with fewer reps. Try slightly different toe angles to find where your calves work hardest.
